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Posts by Admin

09/23/2024 Monday’s Workout

WARMUP 4 ROUNDS*6 Toe Touch Jumping Jacks6 Lunge + Twist6 Jumping Squats6 Burpees *1 RND = MOVT 1 – MOVT 4. into… SPECIFIC WARM-UP (COACH LED)1-2 ROUNDS (Time Permitting)5 BB… Continue reading

September 22, 2024 / W.O.D.
09/22/2024 Sunday’s Workout

WARMUP 2 SETS10/8 Cal Bike (Easy Pace)8 Lunge-Lunge-Squat*8 Scap Pull-Ups:20 Dead Hang *Switch to 8 Alt. Step-Ups for the second set. Into… 2 SETS10/8 Cal Bike (Moderate Pace)8 Box Jumps… Continue reading

September 15, 2024 / W.O.D.
09/21/2024 Saturday’s Workout

WARMUP MOBILITY ROUND (Coach Led)5 Inchworm + Push Up10 Alt Groiners + Twist5 Tempo Air Squats (31X1)10 Piked Shoulder Taps5 Tempo Push Ups (31X1) Into… 2 ROUNDS10/8 Cal Row10 Air… Continue reading

September 15, 2024 / W.O.D.
09/20/2024 Friday’s Workout

WARMUP 2 ROUNDS8 Wide Leg Good Mornings8 Up/Downs8 Push-Ups8 Glute Bridge8 KB Deadlift8 Burpees8 Kettlebell Swings:45 Plank STRENGTH Bench Press for load:ON A 16:00 RUNNING CLOCK…Build to a Moderate-Heavy 3-Rep… Continue reading

September 15, 2024 / W.O.D.
09/19/2024 Thursday’s Workout

WARMUP 2 min Row Into.. 3 ROUNDS30 Single Unders5/5 Hip Airplanes10/10 Adductor Rocks5/5 Staggered Stance Good Mornings5/5 Reverse Lunge to High Knee Jump WORKOUT EMOM x 25 MINUTESMIN 1 –… Continue reading

September 15, 2024 / W.O.D.
09/18/2024 Wednesday’s Workout

WARMUP AMRAP X 8 MIN1 Min Cardio10 PVC Pass Through10 Scap Pull-Ups10 PVC Around the Worlds10 Kip Swings10 False Grip Ring Rows6 Hang Muscle Snatch6 Overhead Squats6 Big Kip Swings… Continue reading

September 15, 2024 / W.O.D.
09/17/2024 Tuesday’s Workout

WARMUP 2 ROUNDS8 Alt. Step-Ups8 Alt. DB Goblet Lunges8 Alt. Dead Bugs4/4 Hand Over Hand Ring Rows8 Box Jumps8 Alt. DB Suitcase Step-Ups (switch hands at 4)8 Sit-Ups8 Strict Knee… Continue reading

September 15, 2024 / W.O.D.
09/16/2024 Monday’s Workout

WARMUP 1-2 ROUNDS (Coach Led)10 Alt. 90-90 Hip Rotations5 Empty Barbell Good Mornings10 Alt. Bird Dogs5 Cat/Cows into… AMRAP x 5 MINUTES5 PVC 3-Point Contact Drill*10 Air Squats to Med…. Continue reading

September 15, 2024 / W.O.D.
09/15/2024 Sunday’s Workout

WARMUP 2 ROUNDS1:00 Cardio Choice5/5 Split Squats8 Scap Push-Ups + 8 Shoulder Taps:20 Tuck Hold Into… 1-2 ROUNDS (Time Remaining)1:00 Cardio Choice10 Alt. Step-Ups10 Single DB Floor Press:20 Hollow Hold… Continue reading

September 8, 2024 / W.O.D.
09/14/2024 Saturday’s Workout

WARMUP 2 ROUNDS (BARBELL COACH LED)6 High Pulls6 Muscle Snatch6 Behind the Neck Snatch Grip Press6 OHS6 Drop Snatches (Quarter Squat Depth) Into… 2 ROUNDS8 Scap Pull-Ups8 Kip Swings (Rings… Continue reading

September 8, 2024 / W.O.D.