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W.O.D.

01/09/2025 Thursday Workout

WARM UPMobility Warm-Up5 Down Dog to Up Dog10 Alt Toe Tap3/3 Groiner with a twist10 Alt Arm Lifts in Child’s Pose3/3 Scorpion Twists5/5 Shin Box 2 ROUNDS1:00 Bike *8 Shoulder… Continue reading

January 5, 2025 / W.O.D.
01/08/2025 Wednesday Workout

WARM UPROWING WARM-UPEMOM x 4 MINUTES:40 Upper Body Only:40 Legs Only:40 Half Slide1:00 Full Stroke Into… 3 Rounds10 Hollow Rocks10 Alt. Supermans10 Scap Pull-Ups10 Ring Rows →5 Strict Pull Ups… Continue reading

January 5, 2025 / W.O.D.
01/07/2025 Tuesday Workout

WARM UP2 ROUNDS5 Cat/Cows5/5 Staggered Stance Good Mornings10 Scap Push-Ups10 Alt. 90-90 Hip Rotations Into… 2 ROUNDS5 Jefferson Curls5/5 Staggered Stance Deadlifts10 Knee Push-Ups10 Air Squats STRENGTHON A 25:00 RUNNING… Continue reading

January 5, 2025 / W.O.D.
01/06/2025 Monday Workout

WARM UPAMRAP x 8 MINUTES*.6 km Bike6 Inch Worms10 Bird Dogs6 Barbell Strict Press *Athletes should increase their pace every round. STRENGTHON A 12:00 RUNNING CLOCK…Build to a Moderate-Heavy of… Continue reading

January 5, 2025 / W.O.D.
01/05/2025 Sunday Workout

WARM UP1 ROUNDJog Shuttle RunHigh KneesButt KickersSide Shuffle x2Shuttle Run x 2 Into… 2 ROUNDS10 KB Deadlift10 Alt Tuck-ups:30 Plank:30 Hollow Hold Into… 1 ROUND2 Shuttle Runs10 Alt V-Ups10 RKBS:20/:20… Continue reading

December 29, 2024 / W.O.D.
01/04/2025 Saturday Workout

WARM UP2 ROUNDS2:00 Row→1:00 Row10 Bootstrappers→10 Air Squats5/5 Wall Ball Around the World→10 Wall Ball Push Press to Target*10 Good Mornings→10/10 Single Leg Glute Bridge Ups Into… 1 ROUND500/400m Row10… Continue reading

December 29, 2024 / W.O.D.
01/03/2025 Friday Workout

WARM UPMOBILITY ROUND12 Toe Touch Jumping Jacks12 Alt Plank to Pike Toe Taps12 Alt Groiner W/ Twist12 Good Mornings12 Alt Scorpion Twists Into… 2-3 ROUNDS7 Snatch Grip RDL7 Elbow Punches7… Continue reading

December 29, 2024 / W.O.D.
01/02/2025 Thursday Workout

WARM UP1 min Bike Into… 2 ROUNDS8 Scap Pull-Ups →8 Kip Swings8 Alt. Lunges:30 Plank Hold→:30 Dead Hang Hold8 Hanging Lat Pressdowns8 Alt. Step-Ups→8 Box Jumps:15 Chin Over the Bar… Continue reading

December 29, 2024 / W.O.D.
01/01/2025 Wednesday Workout

WARM UP1 ROUND400m Run10 Bodyweight Good Morning5 Inch Worms10 Lateral Hops Over Bar*10/10 Adductor Rocks10 Alt. Child’s Pose Lat Stretch10 Alt. Cossack Squat5 Broad Jumps into… 2 ROUNDS6 Up-Downs Over… Continue reading

December 29, 2024 / W.O.D.
12/31/2024 Tuesday Workout

WARMUP2 ROUNDS8 Alt. 90-90 Hip Rotations4/4 Moose Antlers8 Calf + Tib Raises8 Scap Pull-Ups Into… 2 ROUNDS4 Air Squats + 4 Jump Squats8 Empty Barbell Strict Presses24 Single-Unders or Double-Unders8… Continue reading

December 29, 2024 / W.O.D.