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W.O.D.

11/06/2024 Wednesday Workout

WARMUP3 ROUNDS1:00 Row10 Cossack Squat –> Bootstrapper10 Air Squats –> Front Squat5 Push up to Pike –> Strict Press5 Scap Pull-ups –> Kip Swings10 Ring Rows –> Jumping Pullup /… Continue reading

November 2, 2024 / W.O.D.
11/05/2024 Tuesday Workout

WARMUP2 ROUNDS2 – 25′ Shuttle Runs5/5 Moose Antlers10 Alt Piked Toe Taps5 Tempo Push Ups (31X1)5 Tempo Strict Press (31X1) Into… 1-2 ROUNDS6 – 25′ Shuttle Runs6 Push Ups6 Tuck… Continue reading

November 2, 2024 / W.O.D.
11/04/2024 Monday Workout

WARMUP3 ROUNDS40 Single Unders / Double Unders8 Alt Groiners10 Air Squats –> 10 Narrow Air Squats20 Glute Bridge March –> 10 Empty Bar Deadlifts STRENGTHDELOAD WEEKDeadlift for load:% of Training… Continue reading

November 2, 2024 / W.O.D.
11/03/2024 Sunday Workout

WARMUP1 ROUND200m Jog10 Leg Swings Forward + Back (ES)10 Leg Swings Cross Body (ES)10 Floor Scrapers10 Calf Raises10 Glute Bridge Raises10 Dead Bugs Into… 2 ROUNDS6 Pause Up-Downs (2nd RND:… Continue reading

October 27, 2024 / W.O.D.
11/02/2024 Saturday Workout

WARMUPAMRAP x 8 MINUTES*10 Box Step-Ups → 10 Box Jumps8 KB Deadlifts → 8 RKB Swings6/4 Cal Row4 Alt. Groiners → Cat Cows WORKOUTIN TEAMS OF 2…AMRAP x 30 MINUTES80/65… Continue reading

October 27, 2024 / W.O.D.
11/01/2024 Friday Workout

WARMUP3 ROUNDS (:20 ON/ :10 OFF):AIr SquatsAlt. Shoulder TapsHollow Rocks Into… 2 ROUNDS10 DB Front Squats + 10 DB Push Press –> 10 DB Thursters8 Scap Pull-Up (:02 Pause @… Continue reading

October 27, 2024 / W.O.D.
10/31/2024 Thursday Workout

Happy Halloween! Costumes are encouraged today 🙂 WARMUP2 ROUNDS10 Good Mornings10 Tuck Ups/V-Ups10 Toe Touch Jumping Jacks30 Single Unders/20 Double Unders Into… Coach Led Warmup10 Barbell Good Mornings + 10… Continue reading

October 27, 2024 / W.O.D.
10/30/2024 Wednesday Workout

WARMUPEMOM x 4 MINUTES (:45 ON / :15 OFF)MIN 1 – Bike (Easy Pace)MIN 2 – Yoga Push-UpsMIN 3 – Kang SquatMIN 4 – Dead Hang Into… AMRAP x 6… Continue reading

October 27, 2024 / W.O.D.
10/29/2024 Tuesday Workout

WARMUP2 ROUNDS10 Step overs –> Box Jumps10 Good Mornings10 Jumping Air Squat10 Scap Circles Then Into… 1 ROUND10 Box Jump Overs10 BB RDL10 Hollow Rocks STRENGTHDeadlift for load:% of Training… Continue reading

October 27, 2024 / W.O.D.
10/28/2024 Monday Workout

WARMUP9MIN AMRAP2-3 ROUNDS250/200m Row10/10 Split Squats5 Muscle Clean10 Elbow Punches10 BB Strict Press STRENGTHPush Press for load:% of Training Max1×3 @ 75%1×3 @ 85%1×3+ @ 95% Week 4 of 6Strength… Continue reading

October 27, 2024 / W.O.D.