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W.O.D.

11/01/2021 Monday Workout

WARMUP 2 SETS (10:00 CAP…get as far as you can!) 35 Single Unders 10 Alt. Lunges 8 Inch Worms + Push-Up Into.. 2-3 SETS 30 Single Unders 10 Slamball Deadlifts… Continue reading

October 31, 2021 / W.O.D.
10/31/2021 Sunday Workout

HAPPY HALLOWEEN! WARMUP ON A 10:00 RUNNING CLOCK… 400m Group Run Immediately Into… 20 Alt. Walking Knee Hugs 20 Alt. Walking Figure-4 Stretch 10 Bootstrappers 10 Alt. Groiners w/ Twist… Continue reading

October 24, 2021 / W.O.D.
10/30/2021 Saturday Workout

WARMUP2 Sets10 Step Ups8 Scap Pull Ups6 Ring Rows2 Sets10 Box Jumps (24/20)8 Kipping Swings6 Tuck Ups2 Sets10 Box Jumps (30/24)8 Kipping Knee Raises6 Jumping Pull Ups SKILL3 SETS FOR… Continue reading

October 24, 2021 / W.O.D.
10/29/2021 Friday Workout

WARMUP 2:00 Bike (EZ) into.. 2 ROUNDS 15 Toe Touch Jumping Jacks 10 Groiners 5 Broad Jumps into… 1:00 Bike (Mod-Hard) 2 ROUNDS (w/ Barbell) 6 Deadlift 12 Elbow Punches… Continue reading

October 24, 2021 / W.O.D.
10/28/2021 Thursday Workout

WARMUP 3 ROUNDS (10:00 Cap) 1:00 Row 10 Slow Quadruped Shoulder Taps 5 Push-Up to Pike 10 Hollow Rocks SKILL ON A 15:00 RUNNING CLOCK… Practice & Play HS Hold… Continue reading

October 24, 2021 / W.O.D.
10/27/2021 Wednesday Workout

WARMUP 2 Sets* 10 Banded Clam Shells 10/10 Monster Walks (10 Steps Forward/ 10 Steps Backwards) Into… 2 Sets 10 Groiners 10 Banded Pull-Throughs ** 10 Barbell Kang Squats 30… Continue reading

October 24, 2021 / W.O.D.
10/26/2021 Tuesday Workout

WARMUP 2 SETS (7:00 CAP) 30sec Row 10/10 Leg Swings 8 Samson Lunges 8 Good Mornings 10 Dead Bugs Into… 2 SETS 1min Row 5 Lunge + Lunge + Air… Continue reading

October 24, 2021 / W.O.D.
10/25/21 Monday Workout

WARMUP 3 SETS (7:00 CAP) 15 Jumping Jacks 20 Mountain Climbers (R=1,L=2) 10 Slow Banded Pull-Downs 8 Push-Up to Pike 6 Barbell Snatch Grip RDL 4 Up-Downs STRENGTH 3-5 SETS… Continue reading

October 24, 2021 / W.O.D.
10/24/2021 Sunday Workout

WARMUP ON A 7:00 RUNNING CLOCK FOR QUALITY 500/400m Row 1:00 Plank 5 Inchworms 5 Push-Up to Pike 10 DBL DB Deadlifts 5/5 Single DB Snatch (:02 Pause at the… Continue reading

October 17, 2021 / W.O.D.
10/23/2021 Saturday Workout

WARMUP AMRAP x 5 MINUTES :30 Jump Rope 5/5 Cossack Squat 10 Wall Ball Front Squat AMRAP x 5 MINUTES :30 DU Attempts 5 Kang Squats 10 Wall Ball Thrusters… Continue reading

October 17, 2021 / W.O.D.