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W.O.D.

02/13/2022 Sunday’s Workout

WARMUP 2:00 Bike (EZ-Moderate Pace)Immediately Into… 3 SETS FOR QUALITY10/10 Banded Monster Walk Steps or Controlled Side Steps10/10 Clam Shells10 Tempo Air Squats (Band or Hip Circle Optional) (30X0)10 Tempo… Continue reading

February 6, 2022 / W.O.D.
02/12/2022 Saturday’s Workout

WARMUP 3 SETS (10:00 Max)20 Mountain Climbers5/5 DB Up Downs5 Scap Pull Ups + 5 Kip Swings 3 SETS200m Row5/5 DB Power Cleans5 Bigger Kip Swings + 5 Kipping Pull… Continue reading

February 6, 2022 / W.O.D.
02/11/2022 Friday’s Workout

WARMUP 2 ROUNDS10 Groiners8 Scap Push-Ups6 Push-Ups*8/8 Split Squats**10 Glute Bridges *Round 1 perform close grip, Round 2 perform wide grip**Round 2 perform Jumping Split Squats STRENGTH ON A 25:00… Continue reading

February 6, 2022 / W.O.D.
02/10/2022 Thursday’s Workout

WARMUP 3 ROUNDS1:00 Row (EZ Pace)6 Push-Up + Alt. Groiner8 Wall Ball Push Press**10 Alt Wall Ball Single Leg RDL **Round 2 perform Wall Ball Front Squats; Round 3 perform… Continue reading

February 6, 2022 / W.O.D.
02/09/2022 Wednesday’s Workout

WARMUP EMOM x 8 MINUTESMIN 1 – 10 Up-Downs + Max Shoulder TapsMIN 2 – 10 Barbell RDL + Max Good MorningsMIN 3 – 10 V-Ups + Max Hollow HoldMIN… Continue reading

February 6, 2022 / W.O.D.
02/08/2022 Tuesday’s Workout

WARMUP AMRAP x 8 MINUTES*:45 Bike @ Mod Pace10 Step-Ups10 Lunges with PVC Passthrough10 Tuck-Ups *Halfway Switch too:45 Bike @ Hard Pace10 Box Jumps10 PVC Overhead Squats10 Alt. V-Ups STRENGTH… Continue reading

February 6, 2022 / W.O.D.
02/07/2022 Monday’s Workout

WARMUP 1 ROUND50 Singles10 Scap Push-ups10 Scap Pull-ups50 SinglesTHEN… 2 ROUNDS20 Hollow Rocks10/10 Marching Glute Bridges10 Windshield WipersTHEN… 1 ROUNDS15 Supinated Band Pull-Aparts10 Pass-throughs SKILL ON A 10:00 RUNNING CLOCK…Practice… Continue reading

February 6, 2022 / W.O.D.
02/06/2022 Sunday’s Workout

WARMUP ON A 10:00 RUNNING CLOCK… 500m Row Immediately Into… 1:00 Plank 30 Single DB Curls 30 Single DB Strict Press 30 Alt. Single DB Lunges (DB held across the… Continue reading

January 30, 2022 / W.O.D.
02/05/2022 Saturday’s Workout

WARMUP 2 SETS (9:00 Max Total) 15 Straddle Sit Ups w/ Reach Through* 10 Plank to Pikes 5/5 SL KB RDL 2 SETS 15 Hollow Rocks or Tuck Rocks 5… Continue reading

January 30, 2022 / W.O.D.
02/04/2022 Friday’s Workout

WARMUP 1 ROUND :20 Singles 10 PVC Pass Through 10 PVC Snatch Grip Push Jerk* 10 Groiners 1 ROUND :20 Single, Single, High Jump 10 PVC OHS 5 PVC Snatch… Continue reading

January 30, 2022 / W.O.D.