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W.O.D.

04/11/2024 Thursday’s Workout

WARMUP AMRAP X 12 MIN15 Band Pull-Aparts15 Overhead Band Pull Aparts30 sec Cardio6 Push-Up to Pike12 Scap Pull-Ups6/6 Single Arm Ring Row6 Up-Down SKILL EMOM x 5 MINUTES2 Strict Handstand… Continue reading

April 7, 2024 / W.O.D.
04/10/2024 Wednesday’s Workout

WARMUP AMRAP x 8 MINUTES*1:00 Bike8/8 KB Goblet Split Squat6 BB Good Mornings8 Alt. Banded Deadbugs *Light KB Suggested WORKOUT EMOM x 24 MINUTESMIN 1 – 20 DB Goblet Alt…. Continue reading

April 7, 2024 / W.O.D.
04/09/2024 Tuesday’s Workout

WARMUP 2 ROUNDS10 Bunny Hops10/10 Single Leg Hops*5 Scap Push-Ups20 Slow Alt. Shoulder Taps:30 Plank Hold** *Single Unders 2nd Round**Tuck Hold 2nd Round Into… 2-3 ROUNDS (Time Permitting)15 Fast Single… Continue reading

April 7, 2024 / W.O.D.
04/08/2024 Monday’s Workout

REMINDER THAT THERE IS NO 4PM CLASS TODAY! WARMUP AMRAP x 6 MINUTES:30 Just Legs Row + :30 Just Arms Row12 PVC Pass Throughs9 PVC Kang Squats6 PVC BTN Push… Continue reading

April 7, 2024 / W.O.D.
04/07/2024 Sunday’s Workout

WARMUP 2-3 SETS*1 min Cardio30 Jumping Jacks**10 Alt. Forward Lunges w/ Twist30 Single Unders5 Slow Scap Push-Ups5 Up Downs30 Single, Double, or Crossovers Attempts10 Hanging Knee Raises or Tuck-Ups*** -No… Continue reading

March 31, 2024 / W.O.D.
04/06/2024 Saturday’s Workout

WARMUP AMRAP X 7 MIN10 Air Squats10 Empty BB Deadlifts10 Wall Ball Front Squats10 Wall Ball Push Press10 Push-Up to Pike10 Empty BB Upright Rows10 Wall Ball Thrusters10 Hand Release… Continue reading

March 31, 2024 / W.O.D.
04/05/2024 Friday’s Workout

WARMUP AMRAP X 9 MIN8/6 Cal Bike (increase intensity each time)10 Scap Push-Ups10 Glute Bridge Ups5/5 Lateral Controlled Step Downs10 Step-Ups6 Tempo Push-Ups (31X1):30 High Plank8 Box Jumps STRENGTH Bench… Continue reading

March 31, 2024 / W.O.D.
04/04/2024 Thursday’s Workout

WARMUP AMRAP x 8 MINUTES1 min Cardio Choice8 Barbell Jefferson Curls8 Alt. Groiners8 Ring Rows8 Barbell Good Mornings8 Cat Cows8 Jumping Pull-Ups STRENGTH Deadlift for load:5-5-5-5Tempo Deadlift (31X1)* *Start Light… Continue reading

March 31, 2024 / W.O.D.
04/03/2024 Wednesday’s Workout

WARMUP 2 ROUNDS:30 Row5 Inchworm w/ Push-Up10 Glute Bridge-Ups Into… 1 ROUND (Coach Led):30 Stroke Rate Rowing @ 22s/m5 Up-Downs with Pause in Plank:30 Stroke Rate Rowing @ 24s/m5 Strict… Continue reading

March 31, 2024 / W.O.D.
04/02/2024 Tuesday’s Workout

WARMUP AMRAP X 10 MIN30 Single Unders6 Cossack Squats10 PVC Pass Throughs10 Slow Alt. Deadbugs5 PVC/BB Hang Muscle Clean or Snatch5 PVC/BB Front or OH Squats *1st Round perform with… Continue reading

March 31, 2024 / W.O.D.