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  • 12/28/2023 Thursday’s Workout

    WARMUP :20 Arms Only Row:20 Body/Arms Row:20 Legs Only Row2 min Full Body Row Into… 3 ROUNDS (Coach Led)10 Barbell RDL*8 SLOW Upright Rows6 Hang Muscle Cleans12 Alt. Elbow Punches6… Continue reading

  • 12/27/2023 Wednesday’s Workout

    WARMUP AMRAP x 10 min 10 Toe Touch Jumping Jacks20 Shoulder Taps30 Mountain Climbers10 Scap Pull-Ups6 Up-Downs SKILL ON AN 8:00 RUNNING CLOCK…Practice Rope Climbs* *Practice getting feet as high… Continue reading

  • 12/26/2023 Tuesday’s Workout

    WARMUP 5 Cal Bike (legs only)5 Cal Bike (arms only)5 Cal Bike (legs + arms) Into… 2 ROUNDS5 Bodyweight Kang Squats*5 Empty Barbell Upright Rows10 Alt. Elbow Punches5 Tall/Vertical Jumps… Continue reading

  • 12/25/2023 Monday’s Workout

    WARMUP 2 ROUNDS200m Run10 Alt. WB Lunges10 WB Strict Press10 Ring Rows Into… 2 ROUNDS:40 Single Unders*10 WB Thrusters**10 Scap Pull-Ups5-7 Kip Swings *RND 2 complete Single-Single-Double Unders or Double… Continue reading

  • 12/24/2023 Sunday’s Workout

    WARMUP :45 Row (Arms Only) (EZ)10 Scap Push-Ups10 Up-Downs10/10 Single Leg Glute Bridge Into… :45 Row (Arms + Lean Back) (Mod)10 Scap Push-Ups10 Push-Ups10 Barbell RDLs Into… :45 Row (Fast)10… Continue reading

  • 12/23/2023 Saturday’s Workout

    WARMUP 2 min Jump Rope Practice (SU/DU/DUA) Into-8 min AMRAP5 Inchworms5 Pushups5 KB Swings5 Front Squats1 Snatch to 5 OHS5 Shoulder to Overhead *Start with empty BB or PVC. Increase… Continue reading

  • 12/22/2023 Friday’s Workout

    WARMUP 1 ROUND20 Toe Touch Jumping Jacks10 Banded Pass Throughs8 Plank to Pike6 Banded Pull Aparts Into… 1 ROUND10 Up-Downs10 Banded Around the Worlds8 Tempo Push-Ups (31X1)6 Overhead Banded Pull… Continue reading

  • 12/21/2023 Thursday’s Workout

    WARMUP 2 SETS:30s Bike10 BW Good Mornings10 BW Alt. Lunges (SET1: FWD / SET2: RVS)10 SLOW Alt. Dead Bugs Into… 2 SETS:30s Bike10 KB Deadlifts10 KB Alt. Lunges (SET1: FWD… Continue reading

  • 12/20/2023 Wednesday’s Workout

    WARMUP AMRAP x 6 MINUTES6 Alt. 90-90 Hip Rotations6 Plate Squats*6 Bodyweight Jumping Air Squats6/6 Plate Around the Worlds *Hug the plate into the chest when standing; press the plate… Continue reading

  • 12/19/2023 Tuesday’s Workout

    WARMUP 1 min Bike Into… 2 ROUNDS10 Lunge + Twist8 Up-Downs w/ Pause in Plank6 Tall Jumps Into… 2 ROUNDS8 Alt. Step-Ups6 Push-Up to Pike4 Burpees Into… 1 min Bike… Continue reading

 

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  • 03/02/2025 Sunday Workout

    WARM UP1 ROUND1:00 Row/Bike/Ski10 Good Mornings10 Scap Pull Ups10 Shoulder Taps5 Push Up to Pike Into… 1 ROUND1:00 Row/Bike/Ski10 DB Deadlifts10 SeeSaw Rows10 Up-Downs5 Tempo Push-Ups (31X1) Into… 1 ROUND1:00… Continue reading

     
 

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