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Posts by Admin

04/22/2023 Saturday’s Workout

WARMUP 2 ROUNDS10 Bootstrap Squats8 Scap Push-Ups6 Scap Pull-Ups :30 REST AMRAP x 3 MINUTES10 Banded Good Mornings8 Banded Bent Over Rows6 Band Pull Aparts :30 REST 2 ROUNDS10 Tempo… Continue reading

April 16, 2023 / W.O.D.
04/21/2023 Friday’s Workout

WARMUP 2 min EZ RowInto… TABATA (:20/:10)6 setsRowing, increase in intensity each set Into… 2 ROUNDS5 Barbell Deadlifts5 Barbell Upright Rows10 Barbell Elbow Punches10 Strict Presses WORKOUT “ROWING AVA” AMRAP… Continue reading

April 16, 2023 / W.O.D.
04/20/2023 Thursday’s Workout

WARMUP 1-2 ROUNDS8 Up-Downs8 Alt. Groiners8 BB Elbow Punches8 BB Good Mornings Into… 1 ROUND6 Up-Downs Over the Bar6 Cossack Squats6 BB Hang Muscle Clean6 BB Front Squats STRENGTH Back… Continue reading

April 16, 2023 / W.O.D.
04/19/2023 Wednesday’s Workout

WARMUP 2 ROUNDS1:00 Bike5/5 DB Around the Worlds10 Alt. Pike Shoulder Taps20 Alt. DB Foot Taps Into… 2 ROUNDS:30 Bike5/5 Single Arm Arnold Press5 Pike Push-Ups30 Single Unders → 30… Continue reading

April 16, 2023 / W.O.D.
04/18/2023 Tuesday’s Workout

WARMUP :30 Cal Row @ Easy Pace6 Cat Cows6 Bird Dogs6 Push-Up to Pike Into… :30 Row @ Mod Pace6/6 Barbell RDL12 Alt. V-Ups12 Glute Bridge Ups into… :30 Row… Continue reading

April 16, 2023 / W.O.D.
04/17/2023 Monday’s Workout

WARMUP AMRAP x 5 MINUTES*6 Wall Ball Deadlift6 WB Push Press6 WB Front Squat6 Up-Downs6 Ring Rows *From 3:00-5:00, complete: 10 WB Thrusters + 8 Burpees + 6 Kip Swings…. Continue reading

April 16, 2023 / W.O.D.
04/16/2023 Sunday’s Workout

WARMUP 3 ROUNDS FOR QUALITY1:00 Cardio Choice (Increase pace each round)*5/5 Shoulder Circles Forward/ Backward10 Single DB Upright Row**10 Single DB Crush Curl**5/5 Single DB Arnold Press** *Athletes choice to… Continue reading

April 9, 2023 / W.O.D.
04/15/2023 Saturday’s Workout

WARMUP 2 ROUNDS:20 Single Unders4 Inchworm + 3 Scap Push-Ups6 Deadlifts6 Upright Rows12 Elbow Punches Into… 1-2 ROUNDS (Time Permitting):20 Double Unders OR Single-Single-Doubles8 Push-Ups8 Ring Rows*5 Hang Muscle Cleans5… Continue reading

April 9, 2023 / W.O.D.
04/14/2023 Friday’s Workout

WARMUP 2:00 Easy Pace Bike into.. 2 ROUNDS10 Alt. Groiners10 Alt. Cossack Squats10 Alt. Reverse Lunges10 DB Goblet Squat w/ :02 Pause in bottom into…. 1:00 Fast Pace Bike STRENGTH… Continue reading

April 9, 2023 / W.O.D.
04/13/2023 Thursday’s Workout

WARMUP 20 Mountain Climbers7 Push-Up to Pike10 Scap Pull-Ups10 BB Strict Press Into… 15 Jumping Jacks5 Inch Worms8 Tuck Ups8 BB Muscle Clean Into… 10 Toe Touch Jumping Jacks3 Wall… Continue reading

April 9, 2023 / W.O.D.