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W.O.D.

11/05/2021 Friday Workout

WARMUP 2 ROUNDS 20 Jumping Jacks 10 PVC Pass Throughs 10 BB Wide Grip Bent Over Row 2 ROUNDS 5 BB Slow Snatch Deadlift 5 BB Snatch Grip Behind Neck… Continue reading

October 31, 2021 / W.O.D.
11/04/2021 Thursday Workout

WARMUP 1min Rowing Into… 30sec Stretches/Movements Each Knees to Chest Heels to Butt Figure 4 Lunge with a Twist Toe Walk Heel Walk Into… 2min Rowing Into… 2-3 ROUNDS (4:00… Continue reading

October 31, 2021 / W.O.D.
11/03/2021 Wednesday Workout

WARMUP AMRAP x 8 MINUTES :45 Bike :30 Hollow Hold (Alt. each round with Quad Hold) 10 Scap Pull-Ups 10 Ring Rows 10 Up-Downs SKILL/STRENGTH EMOM x 8 MINUTES MIN… Continue reading

October 31, 2021 / W.O.D.
11/02/2021 Tuesday Workout

WARMUP 2 SETS (8:00 Cap…get as far as you can!) 1:00 Row @ Mod Pace 8 Cat-Cow 8 Arm Haulers 8 Alt. Side Lunges Into… 2 SETS :30 Row @… Continue reading

October 31, 2021 / 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.