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W.O.D.

05/11/2024 Saturday’s Workout

WARMUP AMRAP X 8 MIN6 Bootstrappers8 Squat with a T Spine Twist:30 Active Hang6 Med Ball Front Squats8 PVC Pass Throughs10 Scap Pull-Ups (Kip Swings on Round 2) STRENGTH EMOM… Continue reading

May 5, 2024 / W.O.D.
05/10/2024 Friday’s Workout

WARMUP AMRAP x 8 MINUTES5 Up-Downs10 Scap Push Ups5/5 Moose Antlers10 Alt Box Step Ups5 Burpees10 Banded Pull Aparts5 Tempo Push-Up (31X1)10 Alt Groiners STRENGTH Bench Press for load:ON A… Continue reading

May 5, 2024 / W.O.D.
05/09/2024 Thursday’s Workout

WARMUP 3 ROUNDS1:00 Row10 Alt. Samson Lunges10 Scap Pull-Ups10 Alt. Deadbug10 Alt. Lunges10 Kip Swings10 Tuck-Ups WORKOUT 2 ROUNDS FOR TIME1500/1250m Row60 DB Farmer Alt. Lunges (50/35)40 Toes to Bar… Continue reading

May 5, 2024 / W.O.D.
05/08/2024 Wednesday’s Workout

WARMUP 1 ROUND5 Cat Cows5/5 Moose Antlers:20 Superman10 Alt. Deadbug10 Bodyweight Good Mornings Into… 2-3 ROUNDS7/5 Cal Bike5 SA KB Deadlift + 5 SA KB Swings + 5 SA KB… Continue reading

May 5, 2024 / W.O.D.
05/07/2024 Tuesday’s Workout

WARMUP AMRAP x 8 MINUTES:30 Row8/8 Leg Swings8/8 Ankle Rotations8 Bootstrap Squats8 PVC Pass Throughs8 PVC/BB Elbow Punches STRENGTH Overhead Squat for load:ON A 20:00 RUNNING CLOCK…Build to a 3-Rep… Continue reading

May 5, 2024 / W.O.D.
05/06/2024 Monday’s Workout

WARMUP AMRAP x 6 MINUTES10 Calf Raises + Tib Raises*10 Banded Pull Throughs**10 Alt. Skater Hops5/5 Single Leg (KB) RDLs Into… AMRAP x 6 MINUTES10 Alt. KB Slides10 KB RDLs30… Continue reading

May 5, 2024 / W.O.D.
05/05/2024 Sunday’s Workout

WARMUP AMRAP x 5 MINUTES5 Med Ball Front Squat5 BB Push Press5 Plank to Pike5 Hollow Rocks5 Scap Pull-Ups Into… AMRAP x 5 MINUTES5 Med Ball Thrusters5 BB Push Jerks5… Continue reading

April 28, 2024 / W.O.D.
05/04/2024 Saturday’s Workout

WARMUP 3 ROUNDS1 min Bike10 Box Jump Prep*10 Squat Prep**5 High Hang Muscle Clean *10 Jumps + 10 High Jump → 8 Step Overs → 6 Box Jump Overs (practice… Continue reading

April 28, 2024 / W.O.D.
05/03/2024 Friday’s Workout

WARMUP AMRAP X 10 MIN:45 Rowing10 Scap Push-ups6 Push-Up to Pike6 Cat/ Cows5 Inchworm + Push-Up10 Alt. Bird Dogs10 Up-Downs WORKOUT “DEATH ROW” EMOM x 20 MINUTESMIN 1 — 20/15… Continue reading

April 28, 2024 / W.O.D.
05/02/2024 Thursday’s Workout

WARMUP AMRAP X 8 MIN12 Toe Touch Jumping Jack6/6 Split Squat12 Alt. Deadbug20 Fast Single Unders6/6 Single Arm DB Upright Row12 Alt. Lunges10 DB Alt. Hang Snatch Into… BARBELL SPECIFIC… Continue reading

April 28, 2024 / W.O.D.