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W.O.D.

03/26/2022 Saturday’s Workout

WARMUP AMRAP x 6 MINUTES0:00-3:0010 Air Squats10 Box Step-ups:30 Single Unders25’ Tip Toe Walk 3:00-6:0010 Single DB Front Squats10 Alt Single DB Suitcase Step-ups:30 High Jump Singles / Double Unders… Continue reading

March 18, 2022 / W.O.D.
03/25/2022 Friday’s Workout

WARMUP 1-2 ROUNDS10 Up-Downs10 PVC Pass Throughs10 PVC Snatch Push Jerks*10 Scap Pull-Ups 1 ROUND8 Burpees8 PVC Scarecrow Power Snatch**8 Jumping Squats8 Kip Swings *The Snatch Grip Push Jerk is… Continue reading

March 18, 2022 / W.O.D.
03/24/2022 Thursday’s Workout

WARMUP 2 min Row Into.. 1-2 ROUNDS4/4 Samson Stretch6/6 Step Ups4 Inchworm 2 ROUNDS4-6 Pike Push-Up*6 Box Jumps *Pike Push-Up can be done on the Floor or Feet On The… Continue reading

March 18, 2022 / W.O.D.
03/23/2022 Wednesday’s Workout

WARMUP 2 ROUNDS1:00 Bike*10 Toe Touch Jumping Jacks8 Elbow Punches8 Good Morning**6 Broad Jumps6 Hollow Rocks *Round 1 perform Light to Moderate. Round 2 perform Moderate to Hard**Round 2 Perform… Continue reading

March 18, 2022 / W.O.D.
03/22/2022 Tuesday’s Workout

WARMUP ON AN 8:00 RUNNING CLOCK…2 sets10 Air Squats8 Ring Rows6 Tuck Ups Into…2 Sets10 Banded Pull Aparts10 Scap Pull-Ups10 Lunges10 Sit-Ups 2 Sets10 Banded Lat Pull-Downs10 Alt. KB Goblet… Continue reading

March 18, 2022 / W.O.D.
03/21/2022 Monday’s Workout

WARMUP 2 Sets (10:00 Cap) 1:00 Row @ Mod Pace 10 Push-Up to Pike 10 Cat Cows 10 Moose Antlers 10 Alt. V-Ups 2 Sets 1:00 Row @ Hard Pace… Continue reading

March 18, 2022 / W.O.D.
03/20/2022 Sunday’s Workout

WARMUP ON A 10:00 RUNNING CLOCK…4:00 EZ to Moderate Row Immediately Into… AMRAP x 6 MINUTES5 Slow Plate Goblet Squats w/ Pause in the bottom (Athlete Choice)5/5 Plate Single Leg… Continue reading

March 12, 2022 / W.O.D.
03/19/2022 Saturday’s Workout

WARMUP ON A 7:00 RUNNING CLOCK..2 ROUNDS:30 Single Unders / High Jump Single Unders / Double Unders5/5 Cossack Squats:30 Squat Hold 1 ROUND15 Air Squats5 Inchworms10 Scap Pull-Ups:20 Kipping Swings… Continue reading

March 12, 2022 / W.O.D.
03/18/2022 Friday’s Workout

WARMUP 1 min cardio Into… 4 ROUNDS (:15 EACH)– Jumping Jacks– PVC Pass Throughs– Jumping Squats*– Hollow Hold *Round 3 switch to PVC Jumping Back Squat, Round 4 sub for… Continue reading

March 12, 2022 / W.O.D.
03/17/2022 Thursday’s Workout

WARMUP EMOM X 10 MINUTESMIN 1 – :45 EZ-MOD BikeMIN 2 – 5 Scap Push-ups + 5 Push-UpsMIN 3 – 6/6 SA Ring Row*MIN 4 – 6-10 Hanging Knee RaisesMIN… Continue reading

March 12, 2022 / W.O.D.