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W.O.D.

08/08/2024 Thursday’s Workout

WARMUP MOBILITY ROUND (COACH LED)10 SLOW Cat Cows10 Alt Bird Dogs10 Up Dog to Down Dog10 SLOW Arm Haulers10 Alt. Plank Calf Stretches* *From the Plank fold one foot over… Continue reading

August 4, 2024 / W.O.D.
08/07/2024 Wednesday’s Workout

WARMUP AMRAP X 9 MIN:30 Cardio Choice6 Jefferson Curls8/8 Single Leg RDLs10 Tempo Ring Rows (:03 negative)10 Good Mornings10/10 Single Leg Glute Bridge-Ups10 Kip Swings STRENGTH Deadlift for load:3-3-3-3 *Start… Continue reading

August 4, 2024 / W.O.D.
08/06/2024 Tuesday’s Workout

WARMUP 2 ROUNDS20 Toe Touch Jumping Jacks20 Alt. Mountain Climbers20 Alt. Shoulder Taps10 Alt. Step Ups5 Air Squats + 5 Jumping Squats into… 2 ROUNDS6 Box Jumps6 Sit-Ups6 Push-Ups6 Hang… Continue reading

August 4, 2024 / W.O.D.
08/05/2024 Monday’s Workout

WARMUP 2 ROUNDS8/6 Cal Bike6 Up Down to Down Dog:30/:30 Single Arm KB Suitcase Hold12 Russian KB Swings Into… 2 ROUNDS7 Barbell Clean Deadlift7 Barbell Muscle Clean7 Barbell Front Squat7… Continue reading

August 4, 2024 / W.O.D.
08/04/2024 Sunday’s Workout

WARMUP 2 ROUNDS12 Toe Touch Jumping Jacks10 Alt Deadbugs8/8 SL Glute Bridge Ups6 Up-Downs w/ Pause:20 Plank Hold (RND 2: Hollow Hold) Into… 2 ROUNDS:30 Cardio Choice30 Single Unders (RND… Continue reading

July 28, 2024 / W.O.D.
08/03/2024 Saturday’s Workout

WARMUP AMRAP X 9 MIN1:00 Bike8 Cat Cow8/8 Adductor Rocks8 Bootstrappers8 Push-Up to Pike8 Air Squats8 Hand-Release Push-Ups8 Walking Lunges WORKOUT “LOREDO” 6 ROUNDS FOR TIME24 Air Squats24 Push-Ups24 Walking… Continue reading

July 28, 2024 / W.O.D.
08/02/2024 Friday’s Workout

WARMUP GENERAL WARM-UP (COACH LED)10 Toe Touch Jumping Jacks10 Groiner + Twists10 Lunge + Twist10 PVC Pass Throughs10 PVC Snatch Deadlifts5 Squats + 5 Jumping Squats + 5 PVC OHS… Continue reading

July 28, 2024 / W.O.D.
08/01/2024 Thursday’s Workout

WARMUP 2 ROUNDS200/150m Row (MOD)5 Inch Worm + Push-Up10 Alt. Groiners5 Cat Cows Into… 2 ROUNDS200/150m Row (FAST)5 Slinkies*20 Alt. Mountain Climbers10 Alt. Hip 90-90s WORKOUT EMOM x 24 MINUTESMIN… Continue reading

July 28, 2024 / W.O.D.
07/31/2024 Wednesday’s Workout

WARMUP 1-2 MOBILITY/ACTIVATION ROUNDS (COACH LED)10 Alt. 90-90 Hip Rotations10/10 Single Leg Glute Bridge-Ups10 Glute Bridge-Ups10 Calf Raises10 Tib Raises *Option to incorporate banded monster walks for more posterior chain… Continue reading

July 28, 2024 / W.O.D.
07/30/2024 Tuesday’s Workout

WARMUP 2 SETS6 Kang Squats6 Scap Pull-Ups6 Strict Hanging Knee Raises100m Row Into… 2 SETS8 Banded Pull Aparts16 Banded Bicep Curls8 Banded Lat Pulldowns100m Row WORKOUT AMRAP x 18 MINUTES500/400m… Continue reading

July 28, 2024 / W.O.D.