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W.O.D.

09/17/2024 Tuesday’s Workout

WARMUP 2 ROUNDS8 Alt. Step-Ups8 Alt. DB Goblet Lunges8 Alt. Dead Bugs4/4 Hand Over Hand Ring Rows8 Box Jumps8 Alt. DB Suitcase Step-Ups (switch hands at 4)8 Sit-Ups8 Strict Knee… Continue reading

September 15, 2024 / W.O.D.
09/16/2024 Monday’s Workout

WARMUP 1-2 ROUNDS (Coach Led)10 Alt. 90-90 Hip Rotations5 Empty Barbell Good Mornings10 Alt. Bird Dogs5 Cat/Cows into… AMRAP x 5 MINUTES5 PVC 3-Point Contact Drill*10 Air Squats to Med…. Continue reading

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

WARMUP 2 ROUNDS1:00 Cardio Choice5/5 Split Squats8 Scap Push-Ups + 8 Shoulder Taps:20 Tuck Hold Into… 1-2 ROUNDS (Time Remaining)1:00 Cardio Choice10 Alt. Step-Ups10 Single DB Floor Press:20 Hollow Hold… Continue reading

September 8, 2024 / W.O.D.
09/14/2024 Saturday’s Workout

WARMUP 2 ROUNDS (BARBELL COACH LED)6 High Pulls6 Muscle Snatch6 Behind the Neck Snatch Grip Press6 OHS6 Drop Snatches (Quarter Squat Depth) Into… 2 ROUNDS8 Scap Pull-Ups8 Kip Swings (Rings… Continue reading

September 8, 2024 / W.O.D.
09/13/2024 Friday’s Workout

WARMUP 2 ROUNDS6 Air Squat6 Up/Down6 Push-Up3/3 Groiner6 Power Clean12 Elbow Punches6 Front Squats6 Burpees STRENGTH Front Squat for load:3-3-3-2-2-1Front Squat* *Sets of 3 at Moderate, Sets of 2 at… Continue reading

September 8, 2024 / W.O.D.
09/12/2024 Thursday’s Workout

WARMUP AMRAP x 10 MINUTES8/6 Cal Bike (RPE 5)8 Band Pull Aparts8 Banded Upright Rows8 Alt. Child’s Pose Thread the Needles16 SLOW Alt. Dead Bugs EXTENDED WARMUP EMOM x 9… Continue reading

September 8, 2024 / W.O.D.
09/11/2024 Wednesday’s Workout

WARMUP 1:00 Row Into… AMRAP x 4 MINUTES (~2 Rounds)4 Empty Barbell RDLs4 Alt. Step-Ups*4 Kip Swings4 Ring Rows or Pull-Ups *At 2:00, switch to Box Jumps WORKOUT “STAND TALL”… Continue reading

September 8, 2024 / W.O.D.
09/10/2024 Tuesday’s Workout

WARMUP 3 ROUNDS8 Samson Lunges10 Scap Push Ups20 Shoulder Taps6 Push-Up to Pike6 Lunges6 Push-Ups6 Up Downs WORKOUT EMOM x 20 MINUTESMIN 1 – :50 Up-DownsMIN 2 – :50 DB… Continue reading

September 8, 2024 / W.O.D.
09/09/2024 Monday’s Workout

WARMUP MOBILITY ROUND (Coach Led)10 Toe Touch Jumping Jacks5/5 Groiner w/twist5 Bootstrappers10 Slow Air Squats5 Push Up to Down Dog10 Alt Piked Toe Taps10 Walk the Dog Into… 2 ROUNDS50… Continue reading

September 8, 2024 / W.O.D.
09/08/2024 Sunday’s Workout

WARMUP 1-2 ROUNDS (OPTIONAL MOBILITY ROUNDS)10 Banded Pull Aparts6/6 Scorpions10 Banded Pass Throughs20 Shoulder Taps Into… 1 ROUND6 Tempo Push-Ups (31X1):30 Hollow Hold10 KB Deadlifts Into… 1 ROUND6 Push-Ups (no… Continue reading

September 1, 2024 / W.O.D.