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Posts by Admin

01/27/2024 Saturday’s Workout

WARMUP 3-4 ROUNDS (7:00 CAP)1 min Bike8 Up-Downs8 Barbell Deadlifts8 Barbell Upright Rows8 Push-Up to Pike HERO WORKOUT “ABBATE” FOR TIME*4800/4100m Bike21 Clean & Jerks (155/105)2400/2100m Bike21 Clean & Jerks4800/4100m… Continue reading

January 21, 2024 / W.O.D.
01/26/2024 Friday’s Workout

WARMUP 7 MIN AMRAP8 Bootstrappers10 Plank to Pike8 90/90 Hip Rotations10 Tempo Air Squats (31×1)8 Good Mornings:30 High Plank8 Alt. Groiners10 Up Downs WORKOUT 2 SETS*AMRAP x 5 MINUTES10 Up-Downs10… Continue reading

January 21, 2024 / W.O.D.
01/25/2024 Thursday’s Workout

WARMUP 2 SETS10 Supinated Banded Pull Aparts5/5 Banded Crossbody Pull Aparts10 Scap Pull-Ups10 Hollow Rocks Into… 2 SETS (3 SETS TIME PERMITTING):45 Bike10 False Grip Ring Rows10 Sit-Ups SKILL EMOM… Continue reading

January 21, 2024 / W.O.D.
01/24/2023 Wednesday’s Workout

WARMUP EMOM x 6 MINUTES (:40 ON/ :20 OFF)MIN 1 – Arms Only RowingMIN 2 – Arms + Body RowingMIN 3 – Half Slide Rowing (Slight knee bend)MIN 4 –… Continue reading

January 21, 2024 / W.O.D.
01/23/2024 Tuesday’s Workout

WARMUP 10 min AMRAP8 Step-Ups8 Alt. Elbow Punches8 BB Strict Press8 Tuck-Ups8 Scap Pull-Ups8 Box Jumps8 Kip Swings STRENGTH Shoulder Press for load:ON A 12:00 RUNNING CLOCK…Build to a Moderate… Continue reading

January 21, 2024 / W.O.D.
01/22/2024 Monday’s Workout

WARMUP 3 MIN ROW Into… 2 ROUNDS6 Empty Barbell RDLs6 Empty Barbell Upright Rows6 Alt. Elbow Punches6 Vertical Jumps WORKOUT 3 ROUNDS FOR TIME500/400m RowHang Power Cleans (135/95)* *Round 1… Continue reading

January 21, 2024 / W.O.D.
01/21/2024 Sunday’s Workout

WARMUP 1 ROUND1:00 Bike8 Scorpions8 Cossack Squats10 Deadbugs Into… 1 ROUND1:00 Bike8 Scap Push-Up + Shoulder Taps*8/8 Split Squats10 Bird Dogs*Athletes perform 1 Scap Push-Up, then 1 Shoulder Tap on… Continue reading

January 14, 2024 / W.O.D.
01/20/2024 Saturday’s Workout

WARMUP 2 ROUNDS50 Single Unders10 Alt. Lunges10 Ring Rows5 Scap Pull-Ups Into… 2 ROUNDS:30 Double Unders*7 BB Front Squats7 BB Strict Press or Push Press7 Challenging Ring Rows7 Kip Swings… Continue reading

January 14, 2024 / W.O.D.
01/19/2024 Friday’s Workout

WARMUP 8 MIN AMRAP 10 BW Good Mornings5 Cat/Cows10 Alt. Deadbugs5 Jefferson Curls1:00 Row5/5 Staggered Stance Deadlifts w/Empty Barbell10 Glute Bridge-Ups:30 Glute Bridge Hold WORKOUT AMRAP x 10 MINUTES300/250m Row10… Continue reading

January 14, 2024 / W.O.D.
01/18/2024 Thursday’s Workout

WARMUP 2 ROUNDS5 Push-Up to Pike10 Alt. Step-Ups10 Elbow Punches5 Strict Press Into… 2 ROUNDS5 Up-Downs5 Box Jumps5 Muscle Clean5 Push Press SKILL EMOM x 6 MINUTES3-5 Handstand Push-Upsor3-5 DB… Continue reading

January 14, 2024 / W.O.D.