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W.O.D.

06/08/2025 Sunday Workout

WARM UP2 ROUNDS100m Jog5/5 Glute Dominant Step-Ups → 10 Alt. Step-Ups5 Vertical Jumps → 5 Box Jumps Into… 2 ROUNDS150/100m Row10 Scap Push-Ups → 10 Push-Ups10 Up-Downs → 10 Burpees… Continue reading

June 1, 2025 / W.O.D.
06/07/2025 Saturday Workout

WARM UP3 ROUNDS5 Push Up to Pike10 Good Mornings → 10 KB DL10 BB Bent Over Row Into… 2 ROUNDS5 Strict Press10 Russian KB Swings10 Kip Swings STRENGTHON A 12:00… Continue reading

June 1, 2025 / W.O.D.
06/06/2025 Friday Workout

WARM UP½ Tabata Bike (:20 on/:10 off, 4 rds) 2 ROUND10 Air Squats6 Clean Deadlifts6 Upright Row10 Elbow Punches ½ Tabata Bike 1 ROUND6 Clean Pulls6 Hang Muscle Cleans6 Front… Continue reading

June 1, 2025 / W.O.D.
06/05/2025 Thursday Workout

WARM UPAMRAP x 5 MINUTES4 Push-Ups to Pike4 Push-Ups4 Strict Hanging Knee Raise4 Kip Swings Into… 1-2 ROUNDS*5 Ring Rows or Strict Pull-Ups5 Toes to Bar or Toes to Something5… Continue reading

June 1, 2025 / W.O.D.
06/04/2025 Wednesday Workout

WARM UP1 ROUND10 Alt Lunges10 Alt Cossack Squats10 Air Squat10 Alt Curtsty Lunge10 Jumping Air Squat10 Alt Step-Up 2 ROUNDS5/5 Goblet Lunge10 Alt Goblet Step Overs → Farmers Step Over10… Continue reading

June 1, 2025 / W.O.D.
06/03/2025 Tuesday Workout

WARM UP1 ROUND6 Inch Worms w/ Push Up6/6 Leg Swings Forward and Backward6/6 Leg Swings Side to Side10 Alt Cossack Squats10 Air Squats10 Up-Downs Into… 2 ROUNDS1 min Cardio Choice10… Continue reading

June 1, 2025 / W.O.D.
06/02/2025 Monday Workout

WARM UP2 ROUNDS30 Single Unders10 Good Mornings (BB Optional)10 Glute Bridge-Ups (Hold :01 at Top)5 Cat/Cows Into… 2 ROUNDS:20 Double Under Practice10 RDL→ 10 BB DL10 Alt. Deadbugs:30 Plank STRENGTH5×2Deadlifts*… Continue reading

June 1, 2025 / W.O.D.
06/01/2025 Sunday Workout

WARM UP1 ROUND400m Run8 Groiners10 Scap Pull Ups5/5 Leg Swings Into… 1 ROUND200m Run4/4 Split Squats10 Banded Straight Arm Push Downs5/5 Figure 4 Stretch Into… 1 ROUND100m MedBall Run8 Lunges10… Continue reading

May 25, 2025 / W.O.D.
05/31/2025 Saturday Workout

WARM UPEMOM x 4 MINUTES (:40 ON / :20 OFF)MIN 1: Samson LungesMIN 2: Pike Push-UpsMIN 3: Good MorningsMIN 4: Up-Downs Into… EMOM x 8 MINUTES (:40 ON / :20… Continue reading

May 25, 2025 / W.O.D.
05/30/2025 Friday Workout

WARM UP2 ROUNDS10 Air Squat8 Cossack Squat20 Alt Piked Toe Taps10 Scap Push Up10 Groiners W/ Twist Into… 1-2 ROUNDS5 Front Squats5 Strict Press8 Piked Push-Up5 BB Thruster STRENGTHON AN… Continue reading

May 25, 2025 / W.O.D.