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W.O.D.

08/18/2024 Sunday’s Workout

WARMUP EMOM x 4 MINUTES (:40 ON / :20 OFF)MIN 1 – Kang SquatMIN 2 – Yoga Push-UpsMIN 3 – Alt. Samson LungesMIN 4 – Pike Shoulder Taps Into… 2… Continue reading

August 11, 2024 / W.O.D.
08/17/2024 Saturday’s Workout

WARMUP AMRAP x 6 MINUTES200/150m Row12 Alt. Deadbugs10 Sit-Ups8 Scap Pull-Ups Into… 2 ROUNDS10 PCV Banded Hollow Pushdowns*5 Jumping Glute Bridge-Ups10 Arm Haulers WORKOUT EVERY 3:00 x 5 SETS250/200m Row20… Continue reading

August 11, 2024 / W.O.D.
08/16/2024 Friday’s Workout

WARMUP 1 ROUND10 Toe Touch Jumping Jacks5/5 Groiner + Twist5/5 Split Squat5 Squat + 5 Jumping Squat5 Push Up to Down Dog Into… 2 ROUNDS10 WB Ground to OH5 Hang… Continue reading

August 11, 2024 / W.O.D.
08/15/2024 Thursday’s Workout

WARMUP AMRAP X 8 MIN1:00 Cardio Choice10/10 Leg Swings10 Tib + Calf Raises10 Cossack Squats5 Tempo Strict Press40 Single Unders*10 Alt. Step Ups** SKILL 3 SETS*2 Power Clean+2 Front Squat+2… Continue reading

August 11, 2024 / W.O.D.
08/14/2024 Wednesday’s Workout

WARMUP 2 ROUNDS*10 Forward Arm Circles10 Sumo Good Mornings5 Push-Up to Pike5 Tempo Ring Rows (31×2) → 5 Vertical Ring Rows Into… 2 ROUNDS*10 Reverse Arm Circles10 KB Sumo Deadlifts10… Continue reading

August 11, 2024 / W.O.D.
08/13/2024 Tuesday’s Workout

WARMUP 2:00 Bike Into… 2 ROUNDS10 Air Squat10 Alt. Shoulder Taps10 Tuck-ups10 Kip SwingS8 Empty BB Front Squat8 Up-Down8 Kipping Hanging Knee Raise* *Switch to TTB/ TTS on 2nd Rounds… Continue reading

August 11, 2024 / W.O.D.
08/12/2024 Monday’s Workout

WARMUP 2 ROUNDS OR 9 MIN10 PVC Around the Worlds10 Bootstrappers5 Push-Up to Pike10 PVC Pass Throughs10 Cossack Squats10 Arm Haulers10 Box Step-Ups5 PVC Cuban Press10 Overhead Squats10 Jumping Air… Continue reading

August 11, 2024 / W.O.D.
08/11/2024 Sunday’s Workout

WARMUP AMRAP x 10 MINUTES*5 Cal Cardio Choice10 Alt. Long Step Back Lunges → 10 Alt. Box Step-Ups5 Plank to Pikes → 5 Up-Downs w/ Jump10 Bootstrapper Squats → 10… Continue reading

August 4, 2024 / W.O.D.
08/10/2024 Saturday’s Workout

WARMUP AMRAP X 10 MIN5 Inchworm w/ Push Up10 Piked Shoulder Taps10 Bird Dogs10 Kip Swings7 Push Ups10 Russian KBS7 Kipping Knee Raises:10 Handstand/ Pike Hold WORKOUT AMRAP x 20… Continue reading

August 4, 2024 / W.O.D.
08/09/2024 Friday’s Workout

WARMUP :30 Bike10 Sumo Stance Good Morning10 Air Squat10 PVC Pass Through:30 Bike Into… 2 ROUNDS5 Snatch Grip Deadlift10 PVC Scarecrow Snatch10 Behind the Neck PVC Press10 PVC OH Squat… Continue reading

August 4, 2024 / W.O.D.