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W.O.D.

08/02/2024 Friday’s Workout

WARMUP GENERAL WARM-UP (COACH LED)10 Toe Touch Jumping Jacks10 Groiner + Twists10 Lunge + Twist10 PVC Pass Throughs10 PVC Snatch Deadlifts5 Squats + 5 Jumping Squats + 5 PVC OHS… Continue reading

July 28, 2024 / W.O.D.
08/01/2024 Thursday’s Workout

WARMUP 2 ROUNDS200/150m Row (MOD)5 Inch Worm + Push-Up10 Alt. Groiners5 Cat Cows Into… 2 ROUNDS200/150m Row (FAST)5 Slinkies*20 Alt. Mountain Climbers10 Alt. Hip 90-90s WORKOUT EMOM x 24 MINUTESMIN… Continue reading

July 28, 2024 / W.O.D.
07/31/2024 Wednesday’s Workout

WARMUP 1-2 MOBILITY/ACTIVATION ROUNDS (COACH LED)10 Alt. 90-90 Hip Rotations10/10 Single Leg Glute Bridge-Ups10 Glute Bridge-Ups10 Calf Raises10 Tib Raises *Option to incorporate banded monster walks for more posterior chain… Continue reading

July 28, 2024 / W.O.D.
07/30/2024 Tuesday’s Workout

WARMUP 2 SETS6 Kang Squats6 Scap Pull-Ups6 Strict Hanging Knee Raises100m Row Into… 2 SETS8 Banded Pull Aparts16 Banded Bicep Curls8 Banded Lat Pulldowns100m Row WORKOUT AMRAP x 18 MINUTES500/400m… Continue reading

July 28, 2024 / W.O.D.
07/29/2024 Monday’s Workout

WARMUP 1 ROUND10 Good Mornings10 Air Squats10 Jumping Air Squats10 Piked Shoulder Taps10 Push Ups into… 2 ROUNDS8 BB Deadlifts8 Hang Muscle Clean8 Strict Press8 Alt. Elbow Punches8 Front Squat… Continue reading

July 28, 2024 / W.O.D.
07/28/2024 Sunday’s Workout

WARMUP AMRAP x 5 MINUTES10 Step-Ups5 Push-Up to Pikes10 Sit-Ups10 Glute Bridges Into… AMRAP x 5 MINUTES5/5 Single Leg Step-Ups3 Inch Worm + 2 Push-Ups10 Tuck-Ups5/5 Single Leg Glute Bridges… Continue reading

July 21, 2024 / W.O.D.
07/27/2024 Saturday’s Workout

WARMUP 1 PREP ROUND* (COACH LED)10-12 Supinated Band Pull Aparts10-12 Banded Upright Rows10-12 Overhead Band Pull-Aparts6/6 Crossbody Band Pull-Aparts10-12 Straight Arm Banded Push-Downs *Use a light-moderate band tension. Into… AMRAP… Continue reading

July 21, 2024 / W.O.D.
07/26/2024 Friday’s Workout

WARMUP 4 ROUNDS (COACH LED):15 Up-Downs:15 Groiners:15 Jumping Squats:15 Push-Ups Into… 2 ROUNDS5 Burpees Over Bar10 PVC Pass Through5 PVC Overhead Squat5 PVC Snatch Balance *2nd Round perform the OHS… Continue reading

July 21, 2024 / W.O.D.
07/25/2024 Thursday’s Workout

WARMUP AMRAP X 9 MIN:30 Bike8 Dead Bugs8 Cossack Squats8 Scap Pull-Ups8 Strict Sit-Ups8 Alt. Lunges8 Ring Row8 Plate Sit-Ups*8 Plate Gun Hold Alt. Lunges *Holding plate at chest. WORKOUT… Continue reading

July 21, 2024 / W.O.D.
07/24/2024 Wednesday’s Workout

WARMUP 2 SETS6 Medicine Ball Kang Squat6 Alt. Step-Ups6 Barbell Strict Press:45 Row Into… EMOM x 5 MINUTES (:30 ON / :30 OFF)MIN 1 – Wall Ball ShotsMIN 2 –… Continue reading

July 21, 2024 / W.O.D.