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W.O.D.

10/11/2024 Friday’s Workout

WARMUP 2 ROUNDS10 Toe Touch Jumping Jack10 Air Squats5 Hang Power Cleans5 Kipping Knee Raises10 Alt. Jumping Lunges5 Power Cleans10 Empty BB Front Squats STRENGTH Back Squat for load:ON A… Continue reading

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

WARMUP AMRAP X 10 MIN1:00 Cardio15 Banded Pull-Aparts:30/:30 Banded Lat Stretch:30/:30 Lateral Banded Hip Distraction10 Scap Pull-Ups5/5 Single Arm Ring Row20 Alt. Shoulder Taps10 Cossack Squat WORKOUT 4 SETS FOR… Continue reading

October 3, 2024 / W.O.D.
10/09/2024 Wednesday’s Workout

WARMUP AMRAP x 10 MINUTES5 Good Morning5 Push-up to Pike10 Piked Shoulder Taps5/5 Groiner with a Twist5 Burpees5 Hang Muscle Clean5 Strict Press STRENGTH Push Press for load:ON A 20:00… Continue reading

October 3, 2024 / W.O.D.
10/08/2024 Tuesday’s Workout

WARMUP 2 ROUNDS1:00 Bike8 Alt Groiner w/ Twist8 Alt Piked Toe Taps4/4 Moose Antlers8 Alt Lunges (*option to add weight 2nd RND)8 Kip Swings8 Ring Rows WORKOUT FOR TIME*150/125 Cal… Continue reading

October 3, 2024 / W.O.D.
10/07/2024 Monday’s Workout

WARMUP 2 ROUNDS200m Row10 Leg Swings (Front/Back)10 Leg Swings (Right/Left)10 BW Good Mornings*5 Inch Worm + Push-Up**10 Slow Deadbugs *Add Barbell in RD2**8 Hand-Release Push-Ups in RD2 STRENGTH Deadlift for… Continue reading

October 3, 2024 / W.O.D.
10/06/2024 Sunday’s Workout

WARMUP AMRAP x 10 MINUTES*5/4 Cal Machine10 Step-Ups → 10 Step-Overs10 KB Deadlifts → 10 RKBS10 Dead Bugs → 10 Sit-Ups10 Alt. Groiners → 10 Cat Cows *Switch to 2nd… Continue reading

September 27, 2024 / W.O.D.
10/05/2024 Saturday’s Workout

WARMUP MOBILITY ROUND (COACH LED)5 Inchworm + Push Up + Bootstrapper5/5 Groiner + Twist10 SLOW Air Squats10 Banded Pass Throughs15 Banded Pull Aparts15 Banded OH Pull Aparts Into… 2 ROUNDS8… Continue reading

September 27, 2024 / W.O.D.
10/04/2024 Friday’s Workout

WARMUP 2 ROUNDS20 Toe Touch Jumping Jacks5/5 Single Leg Forward Swings5/5 Single Leg Side Swings10 Kang Squats1:00 Row* (COACH LED)8 Barbell RDL’s8 Barbell High Pulls8 Barbell Muscle Cleans10 Alt. Elbow… Continue reading

September 27, 2024 / W.O.D.
10/03/2024 Thursday’s Workout

WARMUP LINE DRILLS (25’ EACH)(COACH LED)Knees to ChestHeels to ButtToe WalkHeel WalkToy SoldiersFigure 4Walking Lunge + TwistHigh KneesButt KickersSL High Knee (R)SL High Knee (L)Straight Leg RunSide Shuffle (Down +… Continue reading

September 27, 2024 / W.O.D.
10/02/2024 Wednesday’s Workout

WARMUP 1 ROUND (COACH LED)6 Slow BB Jefferson Curls6 Groiners + ½ Split (Hamstring Stretch)6 Slow Cat/Cow into… 2 ROUNDS1:00 Bike*6/6 Single Leg RDL**12 Alt. Deadbugs12 BW Good Mornings** *2nd… Continue reading

September 27, 2024 / W.O.D.