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W.O.D.

12/02/2024 Monday Workout

WARM UPMOBILITY ROUND5 Inchworm + Push Up10 Alt Thread the Needles5/5 Moose Antlers10 Plank Shoulder Tap10 Piked Toe Taps10 Scap Pull Ups Into… 2 Rounds250/200M Row8 Strict Press —> Push… Continue reading

December 1, 2024 / W.O.D.
12/01/2024 Sunday Workout

WARMUPLINE DRILLS100m Run25’ High Kicks25’ Cherry Pickers25’ Toe Walk25’ Heel Walk100m Run25’ High Knees25’ Butt Kickers25’ Heel Toe Stretch25’ Walking Samson Lunges Into… SPECIFIC WARM-UP1-2 ROUNDS10 KB Deadlifts20 Slow Alt…. Continue reading

November 24, 2024 / W.O.D.
11/30/2024 Saturday Workout

WARMUP2 SETS8 Lunge-Lunge-Squat8 Alt. Box Step-Overs8 Up-Downs8 Ring Rows or 4-6 Strict Pull-Ups Into… 1-2 SETS8 KB or DB Goblet Lunges8 Box Jump Overs8 Burpees8 Kip Swings SKILLEVERY 1:30 x… Continue reading

November 24, 2024 / W.O.D.
11/29/2024 Friday Workout

HAPPY DAY AFTER THANKSGIVING! Schedule: Open Gym today from 10:00am-12:00Pm WARMUP1:00 Bike10 PVC Pass Through10 Alt. Groiner + Twists7-10 Scap Pull-Ups5-7 Kip Swings10 Tuck-Ups Into… 2 ROUNDS*5 Snatch/Clean Deadlift5 Hang… Continue reading

November 24, 2024 / W.O.D.
11/28/2024 Thursday Workout

HAPPY THANKSGIVING! Schedule: Open Gym today from 8:00am-9:30am WARMUP1-2 ROUNDS:30 High Knees:30 Butt Kickers5/5 Side Plank Rotations10 Alt. Samson Lunges10 Feet Elevated Calf Raises Into… 2-3 ROUNDS (w/partner)*200m Run Together**P1:… Continue reading

November 24, 2024 / W.O.D.
11/27/2024 Wednesday Workout

WARMUP3 ROUNDS OF . . .12 Toe Touch Jumping Jacks8 BB Good Mornings –> Deadlifts8 Box Step-Ups –> Box Jumps8 WB Front Squats –> WB Thrusters10 Scap Pull-Ups –> Pullups… Continue reading

November 24, 2024 / W.O.D.
11/26/2024 Tuesday Workout

WARMUPEMOM x 8 MINUTESMIN 1 – :45 Row*MIN 2 – 8 Shoulder Tap Up/Down + 10 Lateral hops (over rower optional)MIN 3 – :10 Hollow Hold + 10 Hollow RocksMIN… Continue reading

November 24, 2024 / W.O.D.
11/25/2024 Monday Workout

WARMUP2 ROUNDS6 Up-Dog Down-Dogs6 Arm Haulers6 Push-up to Pike6/6 Single Leg Glute Bridge Ups6/6 Split Squats25 Single Unders Into… 1 ROUND6 DB Push Press OR Pike Push-Ups10 Barbell Front Rack… Continue reading

November 24, 2024 / W.O.D.
11/24/2024 Sunday Workout

WARMUPTABATA (8 ROUNDS – :20 WORK / :10 REST)MVMT 1 – Hollow Hold/RocksMVMT 2 – Superman Hold/Rocks Into… 3 ROUNDS250/200m Row10 Alt. Samson Lunges (Alternative Option: Alt. Groiners)5/5 SA Ring… Continue reading

November 18, 2024 / W.O.D.
11/23/2024 Saturday Workout

WARMUP2 ROUNDS:30s Single Unders10 Alt. Cossack Squats8 KB Deadlifts6 Down Dog to Cobra4 Alt. Groiners Into… 2 ROUNDS:30s Double Unders / Single-Single-Doubles10 Alt. Lunges8 RKB Swings6 Up-Downs4 Cat Cows PARTNER… Continue reading

November 18, 2024 / W.O.D.