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W.O.D.

10/27/2024 Sunday Workout

WARMUP2 ROUNDS12 Toe Touch Jumping Jacks12 Scap Push Ups12 Bird Dogs12 Glute Bridge Ups:10 Pike Hold 2 ROUNDS40 Single Unders OR 30 Crossover Singles8 Russian KB Swings8 Sit Ups8 Ring… Continue reading

October 19, 2024 / W.O.D.
10/26/2024 Saturday Workout

WARMUPMOBILITY8 Bootstrappers10 Groiners w/ a Twist12 Scap Push-Ups10 Alt. Scorpions WARM-UP3 ROUNDS1:00 Bike (EZ/MOD/HARD)15 Air Squats → 10 WB Front Squats → 10 WB Thrusters12 Scap Push-Ups → 8 Push-Ups5/5… Continue reading

October 19, 2024 / W.O.D.
10/25/2024 Friday Workout

WARMUP2 ROUNDS10 Good Mornings10 Kang Squats10 Glute Bridge10 Piked Shoulder Taps into… 2 ROUNDS8 BB Deadlifts8 Hang Muscle Clean8 Strict Press8 Alt. Elbow Punches STRENGTHDeadlift for load:% of Training Max1×3… Continue reading

October 19, 2024 / W.O.D.
10/24/2024 Thursday Workout

WARMUP2 ROUNDS1min Row6 Step Ups6 Scap Pull-Ups6 Tuck Ups 2 ROUNDS1min Row6 Box Jumps6 Kip Swings6 Ring Rows PARTNER WORKOUTAMRAP x 30 MINUTES*120/100 Cal Row100 Box Jumps (Athlete Choice)80 Toes… Continue reading

October 19, 2024 / W.O.D.
10/23/2024 Wednesday Workout

WARMUP3 ROUNDS30 seconds Bike5/5 SA Deadlifts5/5 SA 10 Alt. DB HP Cleans –> 10 Alt. OH/FR Lunges5/5 SA Strict Press –> 5/5 DB Push Press5/5 Leg Swings STRENGTHPush Press for… Continue reading

October 19, 2024 / W.O.D.
10/22/2024 Tuesday Workout

WARMUP1-2 SETS MOBILITY4/4 Half Kneeling Ankle Rocks8 Kang Squats8 Alt. Cossack Squats4 Yoga Push-Ups AMRAP x 6 MINUTES8 Calf Raises30 Single Unders –> 15 Double Unders8 Alt. Elbow Punches –>… Continue reading

October 19, 2024 / W.O.D.
10/21/2024 Monday Workout

WARMUP3 ROUNDS10 PVC Pass Throughs10 Arm Haulers -> 5 Push-Up to Pike:15/:15 Top and Bottom Ring Support5 Snatch Grip Deadlifts5 Hang Muscle Snatch SKILLEMOM x 10 MINUTESMIN 1 – 2… Continue reading

October 19, 2024 / W.O.D.
10/20/2024 Sunday Workout

WARMUPBike Tabata (:20 ON / :10 OFF) x 8 SETS-Goal is to go from EZ pace to Workout Pace by last round- Into… 2 ROUNDS10 Box Step Overs10 Up-Downs10 DB… Continue reading

October 15, 2024 / W.O.D.
10/19/2024 Saturday Workout

WARMUPAMRAP x 8 MINUTES200m Row10 Scap Pull-Ups → 10 Kip Swings10 Tuck-Ups → 10 V-Ups10 Air Squats → 10 BB Front Squats8 Kipping Knee Raises –> T2B/T2Something5 Clean Deadlifts5 Hang… Continue reading

October 15, 2024 / W.O.D.
10/18/2024 Friday Workout

WARMUPMOBILITY ROUND (COACH LED)EMOM x 4 (:40 ON/:20 OFF)Min 1: Inchworm + Push UpMin 2: BootstrappersMin 3: Alt PigeonsMin 4: Cossack Squats Into… AMRAP x 6 MINUTES30 Single Unders (Option… Continue reading

October 15, 2024 / W.O.D.