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W.O.D.

09/11/2024 Wednesday’s Workout

WARMUP 1:00 Row Into… AMRAP x 4 MINUTES (~2 Rounds)4 Empty Barbell RDLs4 Alt. Step-Ups*4 Kip Swings4 Ring Rows or Pull-Ups *At 2:00, switch to Box Jumps WORKOUT “STAND TALL”… Continue reading

September 8, 2024 / W.O.D.
09/10/2024 Tuesday’s Workout

WARMUP 3 ROUNDS8 Samson Lunges10 Scap Push Ups20 Shoulder Taps6 Push-Up to Pike6 Lunges6 Push-Ups6 Up Downs WORKOUT EMOM x 20 MINUTESMIN 1 – :50 Up-DownsMIN 2 – :50 DB… Continue reading

September 8, 2024 / W.O.D.
09/09/2024 Monday’s Workout

WARMUP MOBILITY ROUND (Coach Led)10 Toe Touch Jumping Jacks5/5 Groiner w/twist5 Bootstrappers10 Slow Air Squats5 Push Up to Down Dog10 Alt Piked Toe Taps10 Walk the Dog Into… 2 ROUNDS50… Continue reading

September 8, 2024 / W.O.D.
09/08/2024 Sunday’s Workout

WARMUP 1-2 ROUNDS (OPTIONAL MOBILITY ROUNDS)10 Banded Pull Aparts6/6 Scorpions10 Banded Pass Throughs20 Shoulder Taps Into… 1 ROUND6 Tempo Push-Ups (31X1):30 Hollow Hold10 KB Deadlifts Into… 1 ROUND6 Push-Ups (no… Continue reading

September 1, 2024 / W.O.D.
09/07/2024 Saturday’s Workout

WARMUP AMRAP X 12 MIN200m Row8 Alt. Groiners w/Twist8/8 Leg Swings8 WB Front Squats*8 WB Push Press*8 Alt. Step-Ups8 Box Jumps *RND 2-3 combine to WB Thruster. WORKOUT “ROWING KELLY”… Continue reading

September 1, 2024 / W.O.D.
09/06/2024 Friday’s Workout

WARMUP 2 ROUNDS10 Toe Touch + Jumping Jack8 Banded High Pulls8 Banded Lat Pull Downs8 PVC Pass Thrus8 PVC Scarecrow Snatches8 PVC OHS8 PVC Behind the Neck Push Jerks8 Scap… Continue reading

September 1, 2024 / W.O.D.
09/05/2024 Thursday’s Workout

WARMUP AMRAP X 10 MIN8 Kang Squats8 Scap Pull-Ups8 “Slow” Air Squats8 Alt. Elbow Punches4/4 Hand Over Hand Ring Rows8 Strict Hanging Knee Raises8 Barbell Muscle Cleans8 Barbell Front Squats… Continue reading

September 1, 2024 / W.O.D.
09/04/2024 Wednesday’s Workout

WARMUP 2 ROUNDS5 Inchworms w/ Push Up5/5 Moose Antlers10 Scap Push Ups10 Alt Piked Toe Taps10 Alt Groiners10 Good Mornings Into… 1 ROUND (Coach Led)6 Up-Downs (RND 2: Burpees)6 DBL… Continue reading

September 1, 2024 / W.O.D.
09/03/2024 Tuesday’s Workout

WARMUP 2 ROUNDS5 Cal Bike10 Jumping Jack Toe Touches10 SLOW Alt. Dead Bugs:30 Heel Walk:30 Toe Walk20 Single Unders10 SLOW Alt. Bird Dogs WORKOUT AMRAP x 20 MINUTES50/40 Cal Bike50… Continue reading

September 1, 2024 / W.O.D.
09/02/2024 Monday’s Workout

WARMUP AMRAP X 7 MIN1:00 Row8 Air Squats8 Scap Pull-Ups8 Ring Row8 Hang Power Clean8 Elbow Punches8 Pull-ups / Ring Rows8 Power Cleans WORKOUT “HOTSHOTS 19” 6 ROUNDS FOR TIME30… Continue reading

September 1, 2024 / W.O.D.