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W.O.D.

10/21/2024 Monday Workout

WARMUP3 ROUNDS10 PVC Pass Throughs10 Arm Haulers -> 5 Push-Up to Pike:15/:15 Top and Bottom Ring Support5 Snatch Grip Deadlifts5 Hang Muscle Snatch SKILLEMOM x 10 MINUTESMIN 1 – 2… Continue reading

October 19, 2024 / W.O.D.
10/20/2024 Sunday Workout

WARMUPBike Tabata (:20 ON / :10 OFF) x 8 SETS-Goal is to go from EZ pace to Workout Pace by last round- Into… 2 ROUNDS10 Box Step Overs10 Up-Downs10 DB… Continue reading

October 15, 2024 / W.O.D.
10/19/2024 Saturday Workout

WARMUPAMRAP x 8 MINUTES200m Row10 Scap Pull-Ups → 10 Kip Swings10 Tuck-Ups → 10 V-Ups10 Air Squats → 10 BB Front Squats8 Kipping Knee Raises –> T2B/T2Something5 Clean Deadlifts5 Hang… Continue reading

October 15, 2024 / W.O.D.
10/18/2024 Friday Workout

WARMUPMOBILITY ROUND (COACH LED)EMOM x 4 (:40 ON/:20 OFF)Min 1: Inchworm + Push UpMin 2: BootstrappersMin 3: Alt PigeonsMin 4: Cossack Squats Into… AMRAP x 6 MINUTES30 Single Unders (Option… Continue reading

October 15, 2024 / W.O.D.
10/17/2024 Thursday Workout

WARMUP2 ROUNDS150/100m Row10 Step-Ups –> Box Jumps10 KB Sumo Deadlifts5/5 KB Bent Over Rows5/5 SL KB RDLs10 RKBS WORKOUTFOR TIME500/400m Row50 Box Jumps (20)40 Russian KB Swings (70/53)1000/800m Row40 Box… Continue reading

October 15, 2024 / W.O.D.
10/16/2024 Wednesday Workout

WARMUP3:00 Cardio Choice Into… 2 ROUNDS10 Banded Pull-Aparts10 Scap Pull-Ups –> Kip Swings10 Pike Scap Push-Ups10/10 Groiner Twists5 Ring Rows5 Push-Up to Pike5 Air Squats + 5 Narrow Air Squats… Continue reading

October 14, 2024 / W.O.D.
10/15/2024 Tuesday Workout

WARMUP2 ROUNDS:45 Bike*10 Good Morning (option to add empty barbell to back rack)10 Glute Bridges5/5 Cat-Cow5/5 Thread the needle rotations10 BB RDL10 Superman Holds (:03-:05 per hold)*Increase pace each round… Continue reading

October 14, 2024 / W.O.D.
10/14/2024 Monday Workout

WARMUP 1-2 SETS (MOBILITY – COACH LED) 8 Wrist Rocks 8 Cat Cows 4 Yoga Push-Ups 8 Scap Wall Slides 8 Boot Strap Squats Into… 2 ROUNDS 6 Empty Barbell… Continue reading

October 14, 2024 / W.O.D.
10/13/2024 Sunday’s Workout

WARMUP 2 ROUNDS200m Run8 Push-Up to Pike10 Ring Rows10 Up-Downs10 Bird Dogs Into… 2 ROUNDS6 Shuttle Runs8 Push-Ups OR 8 Box/Bench Dips10 DB Bent Over Row10 Up-Down + Mountain Climbers10… Continue reading

October 3, 2024 / W.O.D.
10/12/2024 Saturday’s Workout

WARMUP AMRAP x 7 MINUTES*:30 Row35 Single Unders6 Alt. Box Step Overs6 Push-Ups to Pike *At 4:00, switch to 25 Double Unders, 6 Box Jump Overs and :20 Handstand Hold… Continue reading

October 3, 2024 / W.O.D.