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W.O.D.

05/29/2025 Thursday Workout

WARM UP1 ROUND10/8 Cal Bike10 Good Mornings10 90-90 Hip Rotations10 Bird Dogs5/5 Adductor Rocks10 Glute Bridge Ups 2 ROUNDS10/8 Cal Bike10 RDL w/ BB6/6 Moose Antlers8 Cat/Cows8 Light DB Hang… Continue reading

May 25, 2025 / W.O.D.
05/28/2025 Wednesday Workout

WARM UP1-2 ROUNDS5/5 Moose Antlers10 Banded Pull Aparts5/5 Banded Crossbody Pull Aparts10 Heels Elevated Glute Bridge-Ups Into… 2 ROUNDS5 Strict Presses → 5 Push Presses10 Alt. Deadbugs → 10 Tuck-Ups… Continue reading

May 25, 2025 / W.O.D.
05/27/2025 Tuesday Workout

WARM UPGENERAL MOBILITY:45/:45 Rig Pec Stretch20 Calf Pumps in Down Dog6 Slow Bootstrappers:45/:45 Banded Lat Stretch1:00 Cardio Choice #1 Into… 2 ROUNDS10 BW Good Mornings→ BB Good Mornings10 Tuck-Ups→ KB… Continue reading

May 25, 2025 / W.O.D.
05/26/2025 Monday Workout

WARM UP200m Run Into… 2-3 SETS FOR QUALITY10 Air Squats5 Scap Push-Ups + 5 Push-Ups3 Scap Pull-Ups + 2 Pull-Ups MURPHPartition the pull-ups, push-ups, and squats as needed. Start and… Continue reading

May 25, 2025 / W.O.D.
05/25/2025 Sunday Workout

WARM UP2 ROUNDS1:00 Cardio5 Bootstrapper Squats10 Scap Push Ups10 Alt Groiners with a Twist10 Bird Dogs → 10 Dead Bugs Into… 2 ROUNDS1:00 Cardio10 Air Squats10 Push Ups8 Kip Swings8… Continue reading

May 18, 2025 / W.O.D.
05/24/2025 Saturday Workout

WARM UP5 Up/Down Dog:30/:30 Calf Stretch20 Forward Arm Circles (small→big)20 Backwards Arm Circles (small→big) 2:00 Bike (increasing effort) 3 ROUNDS60 Single Unders→ 30 Double Unders12 Sit-Ups10/10 DB Strict Press→ Push… Continue reading

May 18, 2025 / W.O.D.
05/23/2025 Friday Workout

WARM UPEMOM x 4 MINUTES (MOBILITY)MIN 1 – :45 Banded Lat Distraction (R)MIN 2 – :45 Banded Lat Distraction (L)MIN 3 – :45 Banded Hip Distraction (R)MIN 4 – :45… Continue reading

May 18, 2025 / W.O.D.
05/22/2025 Thursday Workout

WARM UP1 ROUND25’ Toe Walk25’ Heel Walk25’ Alt. High Kicks400m Run or 2 min Cardio Into… 1 ROUND25’ Alt. Hip Openers25’ Alt. Quad Stretch25’ Alt. Cossack Squats200m Run or 1… Continue reading

May 18, 2025 / W.O.D.
05/21/2025 Wednesday Workout

WARM UPMOBILITY1 ROUND10 Air Squats20 Lunges20 Cossack Squats20 Curtsy Lunges 2 ROUNDS10 Elbow Punches5 Front Squats10 Box Jumps → High Box Jumps10 Up-Downs → Burpees5 Push-Ups:30 Hollow Hold STRENGTHON A… Continue reading

May 18, 2025 / W.O.D.
05/20/2025 Tuesday Workout

WARM UP2 ROUNDS10 PVC Pass Throughs10 PVC Around the Worlds10 PVC Overhead Squats10 PVC Cuban Press Into… 2 ROUNDS10 Scap Pull Ups10 Kip Swings8 Hang Muscle Snatch8 Overhead Squats8 Burpees:15/:15… Continue reading

May 18, 2025 / W.O.D.