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Posts by Admin

02/06/2024 Tuesday’s Workout

WARMUP 10 min AMRAP8 Bootstrappers10 Glute Bridge-Ups8 Cat Cows10 Air Squats10 Scap Pull-Ups10 Kip Swings10 Ring Rows SKILL EMOM x 6 MINUTESComplete Gymnastics Option* *Gymnastics Options…3-5 Pull-Ups2-3 Chest to Bars1-2… Continue reading

February 4, 2024 / W.O.D.
02/05/2024 Monday’s Workout

WARMUP TABATA (8 ROUNDS → :20 WORK // :10 REST)MOVT 1 – Cat/CowsMOVT 2 – Alt. Step-UpsMOVT 3 – KB DeadliftsMOVT 4 – Up-Downs Into… 2 ROUNDS6 Empty Barbell RDLs6… Continue reading

February 4, 2024 / W.O.D.
02/04/2024 Sunday’s Workout

WARMUP 1-2 ROUNDS8 Alt. 90/90 Hip Rotations8 Yoga Push-Ups8 Kang Squats Into… EMOM x 4 MINUTESMIN 1 – :30 Row (22-24 SPM) + :30 EZ RowMIN 2 – :30 Row… Continue reading

January 28, 2024 / W.O.D.
02/03/2024 Saturday’s Workout

WARMUP 8 min AMRAP8 Toe Touch Jumping Jacks8 Push-Up to Pike8 Barbell Good Mornings8 Strict Press8 Elbow Punches + 8 Hang Muscle Cleans8 Clean Deadlifts STRENGTH EVERY 2:00 x 7… Continue reading

January 28, 2024 / W.O.D.
02/02/2024 Friday’s Workout

WARMUP 2 min Row into… 10 min AMRAP8 Inchworm Pushups8 Step Ups5/5 Hand over Hand Ring Rows10 Shoulder Taps8 Box Jumps8 Hanging Knee Raises WORKOUT EMOM x 25 MINUTESMIN 1… Continue reading

January 28, 2024 / W.O.D.
02/01/2024 Thursday’s Workout

WARMUP 10 min AMRAP20 Mountain Climbers20 Shoulder Taps10 Scap Push-Ups10 Groiner + Twists12 PVC Pass Throughs8/8 Split Stance PVC RDL6 PVC High Hang Muscle Snatch* EXTENDED WARMUP 3 SETS*5 Hang… Continue reading

January 28, 2024 / W.O.D.
01/31/2024 Wednesday’s Workout

WARMUP MOBILITY (4:00 CAP) – Coach Led8 Alt. Groiners8 Cat Cows8 Bootstrappers8 Push-Up to Pike 6 min AMRAP6 Lunge + Lunge + Air Squat6 Up-Downs6 Med Ball Sit-Ups6 Med Ball… Continue reading

January 28, 2024 / W.O.D.
01/30/2024 Tuesday’s Workout

WARMUP 3 min Bike *By the end of the 3:00 everyone should have a RPM range they plan to hold in the workout. Into… 3 ROUNDS 5 Calf + Tib… Continue reading

January 28, 2024 / W.O.D.
01/29/2024 Monday’s Workout

WARMUP 1 ROUND5 Cat/Cows10 Alt. Cossack Squats10 Alt. 90-90 Hip Rotations5 Jefferson Curls Into… AMRAP x 6 MINUTES10/8 Cal. Row10 Bodyweight Alt. Lunges10 Alt. Elbow Punches w/Barbell10/10 Single Leg Glute… Continue reading

January 28, 2024 / W.O.D.
01/28/2024 Sunday’s Workout

WARMUP DOUBLE UNDER WARM-UP(:15 ON / :15 OFF)-Single Unders-Single + Single + High Jump-Single + High Jump-High Jumps-Single + Single + Double Under-Single + Double Unders-Double Unders (first practice set)-Double… Continue reading

January 21, 2024 / W.O.D.