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W.O.D.

04/21/2024 Sunday’s Workout

WARMUP 2 ROUNDS200m Run10 BB Clean Deadlifts8 BB Alt. Elbow Punches6 BB Strict Press4 Alt. Groiners 2 ROUNDS200m Run10 BB Snatch Deadlifts8 BB BTN Push Press6 PVC Pass Throughs4 Cat… Continue reading

April 14, 2024 / W.O.D.
04/20/2024 Saturday’s Workout

WARMUP EMOM x 5 MINUTES (:40 ON /:20 OFF) (COACH LED)MIN 1 – Single UndersMIN 2 – Single Leg Single Unders (:20 per leg)MIN 3 – Run In Place Single… Continue reading

April 14, 2024 / W.O.D.
04/19/2024 Friday’s Workout

WARMUP AMRAP X 7 MIN10 Toe Touch Jumping Jacks10 Banded Pull Aparts10 Banded Lat Pull-Down10 Hollow Rocks10 Scap Pushups10 Shoulder Taps8 Up Downs STRENGTH Bench Press for load:3×6* *Build to… Continue reading

April 14, 2024 / W.O.D.
04/18/2024 Thursday’s Workout

WARMUP 1:00 Cardio Choice (Run, Bike, Row or Ski) Into… 2 ROUNDS:40 Plank*6/6 Reverse Lunge with arm overhead**:20/:20 Side Plank5/5 Unweighted Turkish Sit-Up** *DB Slides the 2nd ROUND** Add light… Continue reading

April 14, 2024 / W.O.D.
04/17/2024 Wednesday’s Workout

WARMUP AMRAP X 8 MIN20 Toe Tap Jumping Jacks10 Box Step Ups10 Air Squats10 Up-Downs10 Behind the Neck Snatch Grip Strict Press10 Med Ball Front Squats10 PVC Pass Thrus STRENGTH… Continue reading

April 14, 2024 / W.O.D.
04/16/2024 Tuesday’s Workout

WARMUP AMRAP x 10 MINUTES200m Row10 Barbell RDL10 Bird Dogs10 Glute Bridges10 Good Mornings STRENGTH Deadlift for load:ON A 12:00 RUNNING CLOCK…Build to a Moderate-Heavy 5-Rep Deadlift (Score is Weight)… Continue reading

April 14, 2024 / W.O.D.
04/15/2024 Monday’s Workout

WARMUP AMRAP X 10 MIN1:00 Bike10 Banded Lat PushDowns5 Scap Pull-Ups10 Empty BB Strict Presses10 Kip Swings5 Tuck-Ups10 Empty Barbell Push Press SKILL EMOM x 5 MINUTES*1 Chest to Bar+2… Continue reading

April 14, 2024 / W.O.D.
04/14/2024 Sunday’s Workout

WARMUP 1 ROUND200m Run5/5 Leg Swings (Forwards/Backwards + Side-to-Side)10 Slamball Deadlifts10 Scap Push-Ups Into… 1 ROUND200m Run10 Shoo the Chickens (Heel Sweepers)10 Slamball Ground to Overhead10 Hand Release Push-Ups Into…… Continue reading

April 7, 2024 / W.O.D.
04/13/2024 Saturday’s Workout

WARMUP 2 ROUNDS8 Alt. Groiners8 Scap Pull-Ups8 Good Mornings (add plate in 2nd round)8 Push-Up to Pike10 Alt. Step-Ups 2 ROUNDS5 Jumping Pull-Ups (or 5 Ring Rows)10 Russian KB Swings10… Continue reading

April 7, 2024 / W.O.D.
04/12/2024 Friday’s Workout

WARMUP 2 ROUNDS8 Cal Row (RND 1 @24-26s/m, RND 2 @26-28s/m)8 Alt Groiners8 Kang Squats8 Plate Squats* *Hold a 10-15# plate at the chest, push it away while sitting into… Continue reading

April 7, 2024 / W.O.D.