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W.O.D.

06/10/2024 Monday’s Workout

WARMUP 2:00 of Cardio Choice Into… AMRAP X 8 MIN8 Cat-Cow10 Alt. Groiners12 Deadbugs8 Moose Antlers10 Barbell Good Mornings12 Alt. Bird Dogs8 Barbell Strict Press10 Barbell Clean Deadlifts:30 Hollow Hold… Continue reading

June 9, 2024 / W.O.D.
06/09/2024 Sunday’s Workout

WARMUP 1 ROUND10 Alt Samson Lunges5 Push Up to Down Dog10 Alt Samson Lunges:30 Cardio Choice Into… 1 ROUND30 Single Unders5 SLOW Push-Ups10 Alt. Shoulder Taps30 Fast Single Unders5 SLOW… Continue reading

June 2, 2024 / W.O.D.
06/08/2024 Saturday’s Workout

WARMUP AMRAP x 8 MINUTES:30 Row (Increase Pace)8 Slow Kang Squats8 PVC Pass Thrus or Alt. Around the Worlds8 Med. Ball Push Press to Target STRENGTH ON A 12:00 RUNNING… Continue reading

June 2, 2024 / W.O.D.
06/07/2024 Friday’s Workout

WARMUP AMRAP X 10 MIN20 Toe Tap Jumping Jacks30 Mountain Climbers20 Shoulder Taps + 10 Scap Push-Ups10 Scap Pull Ups10 Slow Single DB Curls10 Up-Downs20 Shoulder Taps + 10 Scap… Continue reading

June 2, 2024 / W.O.D.
06/06/2024 Thursday’s Workout

WARMUP AMRAP X 10 MIN10 Slow Good Mornings (Body or Barbell)10/10 Single Leg Glute Bridge6/6 Split Squats10 Scap Push-Up10 Barbell RDL10 Box Step-Ups5 Push-Up to Pike STRENGTH EMOM x 10… Continue reading

June 2, 2024 / W.O.D.
06/05/2024 Wednesday’s Workout

WARMUP AMRAP X 12 MIN200m Row10 Jumping Jack Toe Touches10 Alt. Dead Bugs5 Scap Pull-Ups5 Kip Swings5 Hanging Knee Raises* *Toes to Something or Toes to Bar in Round 2/3… Continue reading

June 2, 2024 / W.O.D.
06/04/2024 Tuesday’s Workout

WARMUP MOBILITY WARM-UP (COACH LED)4/4 Adductor Rock Back4 Yoga Push-Ups1:00 Squat Hold8 Slow Alt. Samson Lunges8 Slow Squat Therapy Reps Then Complete… 3 ROUNDS8 Jumping Air Squats4/4 Single Arm Ring… Continue reading

June 2, 2024 / W.O.D.
06/03/2024 Monday’s Workout

WARMUP 1 ROUND:30 Bike Legs Only:30 Arms Only1:00 Bike (Arms and Legs) Into… AMRAP X 10 MIN30 Single Unders20 Glute Bridges10 Calf Raises + 10 Tib Raises10 Bodyweight Good Mornings:30… Continue reading

June 2, 2024 / W.O.D.
06/02/2024 Sunday’s Workout

WARMUP 2 ROUNDS100m Run8/8 Kettlebell DL5 Scap Push-Up + :30 Plank Into… 2 ROUNDS100m Run5 Tempo Push-Up (31×1)8/8 Single Arm Kettlebell Swing5 Scap Pull-Ups + :30 Bar Hang WORKOUT AMRAP… Continue reading

May 26, 2024 / W.O.D.
06/01/2024 Saturday’s Workout

WARMUP AMRAP X 12 MIN1:00 Row30 Mountain Climbers20 Shoulder Taps10/10 Groiner w/Twists10 Cossack Squats5 Inch Worms + Push-Ups10 BB Elbow Punches5 BB OH Press + :10 OH Hold8 Reps of… Continue reading

May 26, 2024 / W.O.D.