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W.O.D.

09/27/2024 Friday’s Workout

WARMUP 2 ROUNDS8 Shoulder Taps4/4 Groiner with a twist8 Tuck-Ups8 Air Squat8 Kip Swings8 Up/Downs8 DB Front Squats8 Kipping Knee Raise STRENGTH Back Squat for load:5×5Back Squat* *Build to a… Continue reading

September 22, 2024 / W.O.D.
09/26/2024 Thursday’s Workout

WARMUP 3 ROUNDS100m Row10/10 Arm Circles (10 FWD / 10 RVS)10 SDB FR/OH Alt. Lunges (Alternate Legs, Switch Arms @ 5)5/5 SA DB Strict Press10 Ring Rows WORKOUT 3 SETS500/400m… Continue reading

September 22, 2024 / W.O.D.
09/25/2024 Wednesday’s Workout

WARMUP 2 SETS1:00 Bike (Easy Pace)10 KB Deadlifts10 Alt. Deadbugs5/5 Single DB Curl to Press10 Alt. Shoulder Taps5 Up-Downs10 Russian KB Swings10 Sit-Ups10 Alt. DB Hang Snatches WORKOUT FOR TIME50/40… Continue reading

September 22, 2024 / W.O.D.
09/24/2024 Tuesday’s Workout

WARMUP AMRAP X 9 MIN10 Groiners10 Lunges10 Ring Rows30 Single Unders10 Banded Straight Arm Lat PushDowns10 Back Rack Lunges10 Kip Swings SKILL 4 SETS FOR QUALITY12 Banded Straight Arm Lat… Continue reading

September 22, 2024 / W.O.D.
09/23/2024 Monday’s Workout

WARMUP 4 ROUNDS*6 Toe Touch Jumping Jacks6 Lunge + Twist6 Jumping Squats6 Burpees *1 RND = MOVT 1 – MOVT 4. into… SPECIFIC WARM-UP (COACH LED)1-2 ROUNDS (Time Permitting)5 BB… Continue reading

September 22, 2024 / W.O.D.
09/22/2024 Sunday’s Workout

WARMUP 2 SETS10/8 Cal Bike (Easy Pace)8 Lunge-Lunge-Squat*8 Scap Pull-Ups:20 Dead Hang *Switch to 8 Alt. Step-Ups for the second set. Into… 2 SETS10/8 Cal Bike (Moderate Pace)8 Box Jumps… Continue reading

September 15, 2024 / W.O.D.
09/21/2024 Saturday’s Workout

WARMUP MOBILITY ROUND (Coach Led)5 Inchworm + Push Up10 Alt Groiners + Twist5 Tempo Air Squats (31X1)10 Piked Shoulder Taps5 Tempo Push Ups (31X1) Into… 2 ROUNDS10/8 Cal Row10 Air… Continue reading

September 15, 2024 / W.O.D.
09/20/2024 Friday’s Workout

WARMUP 2 ROUNDS8 Wide Leg Good Mornings8 Up/Downs8 Push-Ups8 Glute Bridge8 KB Deadlift8 Burpees8 Kettlebell Swings:45 Plank STRENGTH Bench Press for load:ON A 16:00 RUNNING CLOCK…Build to a Moderate-Heavy 3-Rep… Continue reading

September 15, 2024 / W.O.D.
09/19/2024 Thursday’s Workout

WARMUP 2 min Row Into.. 3 ROUNDS30 Single Unders5/5 Hip Airplanes10/10 Adductor Rocks5/5 Staggered Stance Good Mornings5/5 Reverse Lunge to High Knee Jump WORKOUT EMOM x 25 MINUTESMIN 1 –… Continue reading

September 15, 2024 / W.O.D.
09/18/2024 Wednesday’s Workout

WARMUP AMRAP X 8 MIN1 Min Cardio10 PVC Pass Through10 Scap Pull-Ups10 PVC Around the Worlds10 Kip Swings10 False Grip Ring Rows6 Hang Muscle Snatch6 Overhead Squats6 Big Kip Swings… Continue reading

September 15, 2024 / W.O.D.