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W.O.D.

08/28/2024 Wednesday’s Workout

WARMUP 2 ROUNDS3 Inch Worms6 Up-Downs6 Jumping Squats6/6 DB OH Press:30 Alt. Deadbug Into… 2 ROUNDS12 PVC Pass Throughs6 Burpees6/6 DB Deadlift6/6 DB Hang Snatch STRENGTH EVERY 1:30 x 8… Continue reading

August 25, 2024 / W.O.D.
08/27/2024 Tuesday’s Workout

WARMUP AMRAP X 12 MIN2 min Row Into… 6 Scap Pull-Ups6 Kip Swings6 Alt. Lunges6 Big Kip Swings6 Narrow Stance Air Squats WORKOUT 4 SETS500/400m Row25 Pull-Ups20 Alt. Pistols -Rest… Continue reading

August 25, 2024 / W.O.D.
08/26/2024 Monday’s Workout

WARMUP 2 ROUNDS10 Toe Touch Jumping Jacks10/10 Leg Swings Forward + Backwards10/10 Leg Swings Side to Side10 Tib + Calf Raises5 Bootstrappers Into… 2 ROUNDS50 Single Unders*10 Glute Bridge Raises10… Continue reading

August 25, 2024 / W.O.D.
08/25/2024 Sunday’s Workout

WARMUP 1 ROUND2:00 Cardio30 Bicycle Crunches20 Slow Shoulder Taps10/10 DB Curl + Press Into… 1-2 ROUNDS7/7 DB Hang Snatch:10 Top of Ring Hold:10 Bottom of Ring Hold5 Push-Ups7 Sit-Ups WORKOUT… Continue reading

August 18, 2024 / W.O.D.
08/24/2024 Saturday’s Workout

WARMUP 2 ROUNDS6 Scap Pull-Ups6 Kip Swings6 Kang Squats6 Alt. Box Step-Over* Into… 2 ROUNDS (COACH LED)7 Barbell RDL7 Barbell Bent Over Row7 Barbell Muscle Clean10 Alt. Back Rack Elbow… Continue reading

August 18, 2024 / W.O.D.
08/23/2024 Friday’s Workout

WARMUP 2 ROUNDS:15 Legs + Torso Only Rowing:15 Arms + Torso Only Rowing:30 Full Stroke Rowing5 Push Up to Down Dog10 Alternating Piked Toe Taps5/5 Moose Antlers10 Bird Dogs Into…… Continue reading

August 18, 2024 / W.O.D.
08/22/2024 Thursday’s Workout

WARMUP 1-2 ROUNDS100m Row8 Good Mornings8 Calf + Tib Raise10 Alt. Lunges + Twist10 Deadbugs Into… AMRAP x 5 MINUTES30 Single Unders*10 Tuck-Ups or V-Ups8 Russian KB Swings8 KB Goblet… Continue reading

August 18, 2024 / W.O.D.
08/21/2024 Wednesday’s Workout

WARMUP AMRAP X 10 MIN1:00 Cardio Choice8 Push-Ups to Pike8 Bootstrappers8 Up-Downs8 DB Strict Press8 Air Squats8 Burpees8 Front Squats SKILL EMOM x 5 MINUTES*Choose a Pressing Complex… *Pressing Complex… Continue reading

August 18, 2024 / W.O.D.
08/20/2024 Tuesday’s Workout

WARMUP 2 ROUNDS10 Alt. Step-Ups:30 Farmer Hold10 Ring Rows:30 Dead Hang into… 2 ROUNDS10 Box Jumps10 Alt. Farmer Step-Ups5 Jumping Pull-Ups Negatives5 Scap Pull-Ups → 3 Strict Pull-Ups WORKOUT AMRAP… Continue reading

August 18, 2024 / W.O.D.
08/19/2024 Monday’s Workout

WARMUP 2 ROUNDS:45 Bike *10 Sumo Good Morning10 Sumo Squat1:00 Plank into… 2 ROUNDS:45 Bike*5 Down Dog to Up Dog10 Wide Stance Empty BB RDL10 Empty BB Upright Row10 Hollow… Continue reading

August 18, 2024 / W.O.D.