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W.O.D.

02/11/2025 Tuesday Workout

WARM UPAMRAP x 6 MINUTES6/5 Cal Bike50 Singles→25 Double Unders6 Tuck Ups10 Kip Swings WORKOUTAMRAP x 20 MINUTES100 Double Unders30/25 Cal Bike20 Toes to Bar (Score is Rounds + Reps)… Continue reading

February 9, 2025 / W.O.D.
02/10/2025 Monday Workout

WARM UP1 min Cardio Choice Into… 2 ROUNDS8 Shoulder Taps + Down Dog8 Alt. DB Deadlifts8 Vertical Jumps Into… 2 ROUNDS8 Inchworm Push Ups8/8 Single Arm DB Push Press8 Half… Continue reading

February 9, 2025 / W.O.D.
02/09/2025 Sunday Workout

WARM UP400m Run Into… 2 ROUNDS20 Banded Pull-Aparts5 Banded Cat Cows20 Shoulder Taps5 Push-Ups20 Crunches10/10 Split Squats WORKOUTAMRAP x 25 MINUTES800m Run40 Sit-Ups40 Walking Lunges20 Up-Downs20 Dips* *RIng, Bar, or… Continue reading

February 2, 2025 / W.O.D.
02/08/2025 Saturday Workout

WARM UP2 ROUNDS20 Bunny Hops10/10 Single Leg Hops5/5 Moose Antlers5/5 Side Plank Rotations Into… 2 ROUNDS10 Box Jumps10 Empty Barbell Strict Press5 Scap Pull-Ups + 5 Kip Swings10 Ring Rows… Continue reading

February 2, 2025 / W.O.D.
02/07/2025 Friday Workout

WARM UP1 ROUND1:00 Row (Focus on Long Pull)10 Good Mornings10 Air Squats10 Down Dog to Up Dog10 Alt Arm Raises in Child’s Pose Into… 2 ROUNDS8/10 Cal Row (Faster Pace)10… Continue reading

February 2, 2025 / W.O.D.
02/06/2025 Thursday Workout

WARM UP1 MOBILITY ROUND5 Inchworm + Push Up5/5 Moose Antlers10 Calf + Tib Raises Into… AMRAP x 5 MINUTES5 Cal Bike5 Tuck-Ups/V-Ups*5 Up-Downs**5 Kip Swings At halfway point, swap movements… Continue reading

February 2, 2025 / W.O.D.
02/05/2025 Wednesday Workout

WARM UPMOBILITY ROUND10 Groiners10 Boot Strappers10 Good Mornings:30 Deadhang 1 ROUND40 Line Hops (20 Lateral, 20 Forwards and Backwards)10/10 DB Deadlifts10 Scap Pull Ups:15 Top of Ring Support Into… 2… Continue reading

February 2, 2025 / W.O.D.
02/04/2025 Tuesday Workout

WARM UP1 ROUND MOBILITY10 Alt. 90/90 Hip Rotations5/5 Adductor Rocks10 Kang Squats:30 Bottom of Air Squat Hold Into… 2-3 ROUNDS100m Row5/5 Split Squat10 Alt. Elbow Punches5 Empty Barbell Tempo Fronts… Continue reading

February 2, 2025 / W.O.D.
02/03/2025 Monday Workout

WARM UP2 ROUNDS50 Single Unders10 BW GM10 Hand Over Hand Ring Rows6 Inchworm + Push-Up 2 ROUNDS30 Single-Single-Doubles→25 Double Unders10 KB DL→10 Russian KB Swings10 Strict Knee Raise→6 Knees to… Continue reading

February 2, 2025 / W.O.D.
02/02/2025 Sunday Workout

WARMUPMOBILITY FLOW5 Inch Worm to Down Dog5/5 Groiner With a Twist5/5 Scorpion Twist10 Alt Arm Lifts in Child’s pose10 Alt Plank to Toe Tap Into… 2-3 ROUNDS1:00 Cardio10 Alt Lunges… Continue reading

January 26, 2025 / W.O.D.