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  • 08/14/2024 Wednesday’s Workout

    WARMUP 2 ROUNDS*10 Forward Arm Circles10 Sumo Good Mornings5 Push-Up to Pike5 Tempo Ring Rows (31×2) → 5 Vertical Ring Rows Into… 2 ROUNDS*10 Reverse Arm Circles10 KB Sumo Deadlifts10… Continue reading

  • 08/13/2024 Tuesday’s Workout

    WARMUP 2:00 Bike Into… 2 ROUNDS10 Air Squat10 Alt. Shoulder Taps10 Tuck-ups10 Kip SwingS8 Empty BB Front Squat8 Up-Down8 Kipping Hanging Knee Raise* *Switch to TTB/ TTS on 2nd Rounds… Continue reading

  • 08/12/2024 Monday’s Workout

    WARMUP 2 ROUNDS OR 9 MIN10 PVC Around the Worlds10 Bootstrappers5 Push-Up to Pike10 PVC Pass Throughs10 Cossack Squats10 Arm Haulers10 Box Step-Ups5 PVC Cuban Press10 Overhead Squats10 Jumping Air… Continue reading

  • 08/11/2024 Sunday’s Workout

    WARMUP AMRAP x 10 MINUTES*5 Cal Cardio Choice10 Alt. Long Step Back Lunges → 10 Alt. Box Step-Ups5 Plank to Pikes → 5 Up-Downs w/ Jump10 Bootstrapper Squats → 10… Continue reading

  • 08/10/2024 Saturday’s Workout

    WARMUP AMRAP X 10 MIN5 Inchworm w/ Push Up10 Piked Shoulder Taps10 Bird Dogs10 Kip Swings7 Push Ups10 Russian KBS7 Kipping Knee Raises:10 Handstand/ Pike Hold WORKOUT AMRAP x 20… Continue reading

  • 08/09/2024 Friday’s Workout

    WARMUP :30 Bike10 Sumo Stance Good Morning10 Air Squat10 PVC Pass Through:30 Bike Into… 2 ROUNDS5 Snatch Grip Deadlift10 PVC Scarecrow Snatch10 Behind the Neck PVC Press10 PVC OH Squat… Continue reading

  • 08/08/2024 Thursday’s Workout

    WARMUP MOBILITY ROUND (COACH LED)10 SLOW Cat Cows10 Alt Bird Dogs10 Up Dog to Down Dog10 SLOW Arm Haulers10 Alt. Plank Calf Stretches* *From the Plank fold one foot over… Continue reading

  • 08/07/2024 Wednesday’s Workout

    WARMUP AMRAP X 9 MIN:30 Cardio Choice6 Jefferson Curls8/8 Single Leg RDLs10 Tempo Ring Rows (:03 negative)10 Good Mornings10/10 Single Leg Glute Bridge-Ups10 Kip Swings STRENGTH Deadlift for load:3-3-3-3 *Start… Continue reading

  • 08/06/2024 Tuesday’s Workout

    WARMUP 2 ROUNDS20 Toe Touch Jumping Jacks20 Alt. Mountain Climbers20 Alt. Shoulder Taps10 Alt. Step Ups5 Air Squats + 5 Jumping Squats into… 2 ROUNDS6 Box Jumps6 Sit-Ups6 Push-Ups6 Hang… Continue reading

  • 08/05/2024 Monday’s Workout

    WARMUP 2 ROUNDS8/6 Cal Bike6 Up Down to Down Dog:30/:30 Single Arm KB Suitcase Hold12 Russian KB Swings Into… 2 ROUNDS7 Barbell Clean Deadlift7 Barbell Muscle Clean7 Barbell Front Squat7… Continue reading

 

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  • 01/19/2025 Sunday Workout

    WARM UP3 ROUNDS6 Burpee Prep*6 Lateral Step Overs6/6 Staggered Stance KB Deadlift8 Alt. Cossack Squats (Option for Goblet)10 Alt. Deadbugs *RD 1: Inch Worms + Push-UpRD 2: 6 Up-Down +… Continue reading

     
 

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