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W.O.D.

05/01/2024 Wednesday’s Workout

WARMUP 2 ROUNDS1:00 EZ Bike10 Banded Pull Aparts10 Banded Ws5/5 Low to High Cross Body Banded Pull Aparts10 Hollow Rocks10 Arm Haulers Into… 2 ROUNDS:30 MOD Bike5 Scap Pull-Ups10 False… Continue reading

April 28, 2024 / W.O.D.
04/30/2024 Tuesday’s Workout

WARMUP 2 min Row Into… 2 ROUNDS5/5 DB Halos5/5 SA DB Press*5/5 Suitcase DB Deadlift10 Deadbugs *Round 1= Strict Press, Round 2= Push Press Into… 2 min Row EXTENDED WARMUP… Continue reading

April 28, 2024 / W.O.D.
04/29/2024 Monday’s Workout

WARMUP 2 ROUNDS4/4 Groiners + Twist12 Alt. Shoulder Taps8 Scap Push-Up:15 Dead Hang5 Scap Pull-Up Into… 1-2 ROUNDS10 Air Squats8 Up/ Down6 Kip Swings4 Push-Ups STRENGTH Bench Press for load:3×10*… Continue reading

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

WARMUP 3 ROUNDS50m Run*6/6 Split Squats6 KB Deadlift6 Step Ups *Increase pace each round, finishing at workout pace (Light, Mod, Fast) WORKOUT EMOM x 25 MINUTESMIN 1 – 100m SprintMIN… Continue reading

April 21, 2024 / W.O.D.
04/27/2024 Saturday’s Workout

WARMUP 2 ROUNDS8/6 Cal Row6 Jefferson Curls6 High Hang High Pulls6 Strict Press (Elbow Punches as needed)6 High Hang Muscle Cleans6 Push Press6 Cat Cows STRENGTH EVERY 1:30 x 5… Continue reading

April 21, 2024 / W.O.D.
04/26/2024 Friday’s Workout

WARMUP AMRAP X 10 MIN5 Inchworm w/ Push Up10 Alt Groiners10 PVC Pass Throughs5 Up-Downs10 PVC Overhead Squats10 Bird Dogs STRENGTH Overhead Squat for load:3×4* *Use the same Heavy Weight… Continue reading

April 21, 2024 / W.O.D.
04/25/2024 Thursday’s Workout

WARMUP 3 ROUNDS100m ROW10 Alt. Groiners:30 Plank10 Good Morning10 Alt. Step Ups10 Sit ups10 Slam Balls WORKOUT 4 SETS20 Box Jumps (Athlete Choice)25 Sit-Ups30 Slam Balls (Athlete Choice)250/200m Row -Rest… Continue reading

April 21, 2024 / W.O.D.
04/24/2024 Wednesday’s Workout

WARMUP AMRAP X 5 MIN10 Scap Push-Up10 Ring Row10 Piked Shoulder Taps10 Scap Pull-Up6 Push-Up to Pike6 Kip Swings COACH LED10 PVC Pass Thrus10 BTN Snatch Grip Strict Press10 PVC… Continue reading

April 21, 2024 / W.O.D.
04/23/2024 Tuesday’s Workout

WARMUP AMRAP X 10 MIN10 Calf + Tib Raises10 WB Lunges10 WB Strict Press30 Single Unders**10 WB Front Squats10 Wall Ball Thrusters* *RND 2, complete 10 Wall Balls.**RND 2, complete… Continue reading

April 21, 2024 / W.O.D.
04/22/2024 Monday’s Workout

WARMUP 2 SETS:45 Bike (Moderate Pace)8/8 Split Squat10 Alt. Elbow Punches10 Scap Pull-Ups Into… 2-3 SETS (TIME PERMITTING):30 Bike (Hard Pace)10 Alt. Lunges10 Ring Rows10 Tuck Up or V-Ups EXTENDED… Continue reading

April 21, 2024 / W.O.D.