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Posts by Admin

09/12/2022 Monday’s Workout

WARMUP 3 SETS (:40 ON/ :20 OFF)Cal Bike SET 1: 50-60+ RPMSET 2: 55-65+ RPMSET 3: 60-70+ RPM Into… 2 ROUNDS12 Alt. Cossack Squats10 Sit-Ups8 BB Up & Overs*6 Lunge-Lunge-Squats**… Continue reading

September 11, 2022 / W.O.D.
09/11/2022 Sunday’s Workout

WARMUP BIKE (Light-Moderate Pace):30 Legs Only:30 Arms Only:30 Arms and Legs Into… 2-3 ROUNDS5 Inch Worms + Push-Up10 Up-Downs20 Shoulder Taps10 DB Bent Over See-Saw Row WORKOUT 3 SETS*AMRAP x… Continue reading

September 4, 2022 / W.O.D.
09/10/2022 Saturday’s Workout

WARMUP AMRAP x 6 MINUTES1 min Row:30 Row5 Kip Swings5 Air Squats5 Push-Ups Quick Rest then Into… BARBELL SPECIFIC WARM-UP3 ROUNDS FOR QUALITY*6 Deadlifts6 Power Cleans6 Hang Power Cleans6 Push… Continue reading

September 4, 2022 / W.O.D.
09/09/2022 Friday’s Workout

WARMUP ON AN 8:00 RUNNING CLOCK…1 ROUND10 Clean Deadlifts10 Barbell Strict Press:20 Single Unders10 Wall Ball Squats Into… 1 ROUND8 Upright Rows8 Barbell Push Press:20 High Jump Single Unders10 Wall… Continue reading

September 4, 2022 / W.O.D.
09/08/2022 Thursday’s Workout

WARMUP AMRAP x 10 MINUTES:45 Cardio Choice8 Up-Downs8 Box Step-Overs10 Single DB Curls10 Single DB Overhead Tricep Extension WORKOUT EMOM x 28 MINUTESMIN 1 – :45 Cardio ChoiceMIN 2 –… Continue reading

September 4, 2022 / W.O.D.
09/07/2022 Wednesday’s Workout

WARMUP AMRAP x 6 MINUTES1 min Bike8 Lunges with PVC Pass Through8 Push-Up to Pike8 PVC Overhead Squats STRENGTH ON A 20:00 RUNNING CLOCK…Build to a Heavy 1-Rep Snatch (Score… Continue reading

September 4, 2022 / W.O.D.
09/06/2022 Tuesday’s Workout

WARMUP EMOM x 8 MINUTESMIN 1 – 12 Slam Ball Lunges + Max Good MorningsMIN 2 – :45 Up-DownsMIN 3 – 12 Slam Ball Ground to Overhead + Max OH… Continue reading

September 4, 2022 / W.O.D.
09/05/2022 Monday’s Workout

WARMUP 1 ROUND 10 Scap Push-Ups 10 Alt. Bird/ Dogs 8/8 Shoulder Rolls Forward/ Backward 5 KB Jefferson Curls Into… AMRAP x 5 MINUTES 5 Push-Up to Pike 10 KB… Continue reading

September 4, 2022 / W.O.D.
09/04/2022 Sunday’s Workout

WARMUP AMRAP x 6 MINUTES36 Single Unders18 Alt. Plank Shoulder Taps6 Alt. Groiners6 DBL KB Deadlifts WORKOUT 5 SETSON A 5:00 RUNNING CLOCK20 Up-Downs40 Walking Lunges60 Double UndersDBL KB Farmer… Continue reading

August 28, 2022 / W.O.D.
09/03/2022 Saturday’s Workout

WARMUP 2 ROUNDS (7:00 CAP)10 Hollow + Arch Rocks8 Alt. Box Step-Ups6 Snatch Deadlifts4 Scap Pull-ups INTO.. 2 ROUNDS10 Ring Rows8 Box Jumps6 Scarecrow Snatches (PVC)4 Kip Swings EXTENDED WARMUP… Continue reading

August 28, 2022 / W.O.D.