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W.O.D.

07/29/2024 Monday’s Workout

WARMUP 1 ROUND10 Good Mornings10 Air Squats10 Jumping Air Squats10 Piked Shoulder Taps10 Push Ups into… 2 ROUNDS8 BB Deadlifts8 Hang Muscle Clean8 Strict Press8 Alt. Elbow Punches8 Front Squat… Continue reading

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

WARMUP AMRAP x 5 MINUTES10 Step-Ups5 Push-Up to Pikes10 Sit-Ups10 Glute Bridges Into… AMRAP x 5 MINUTES5/5 Single Leg Step-Ups3 Inch Worm + 2 Push-Ups10 Tuck-Ups5/5 Single Leg Glute Bridges… Continue reading

July 21, 2024 / W.O.D.
07/27/2024 Saturday’s Workout

WARMUP 1 PREP ROUND* (COACH LED)10-12 Supinated Band Pull Aparts10-12 Banded Upright Rows10-12 Overhead Band Pull-Aparts6/6 Crossbody Band Pull-Aparts10-12 Straight Arm Banded Push-Downs *Use a light-moderate band tension. Into… AMRAP… Continue reading

July 21, 2024 / W.O.D.
07/26/2024 Friday’s Workout

WARMUP 4 ROUNDS (COACH LED):15 Up-Downs:15 Groiners:15 Jumping Squats:15 Push-Ups Into… 2 ROUNDS5 Burpees Over Bar10 PVC Pass Through5 PVC Overhead Squat5 PVC Snatch Balance *2nd Round perform the OHS… Continue reading

July 21, 2024 / W.O.D.
07/25/2024 Thursday’s Workout

WARMUP AMRAP X 9 MIN:30 Bike8 Dead Bugs8 Cossack Squats8 Scap Pull-Ups8 Strict Sit-Ups8 Alt. Lunges8 Ring Row8 Plate Sit-Ups*8 Plate Gun Hold Alt. Lunges *Holding plate at chest. WORKOUT… Continue reading

July 21, 2024 / W.O.D.
07/24/2024 Wednesday’s Workout

WARMUP 2 SETS6 Medicine Ball Kang Squat6 Alt. Step-Ups6 Barbell Strict Press:45 Row Into… EMOM x 5 MINUTES (:30 ON / :30 OFF)MIN 1 – Wall Ball ShotsMIN 2 –… Continue reading

July 21, 2024 / W.O.D.
07/23/2024 Tuesday’s Workout

WARMUP 3 ROUNDS:30 Bike* (Increase RPM’s each round)10 Glute Bridge10 Slow Leg Lowers10 Tuck-Up10 Samson Stretch10 Scap Pull-Ups10 Hanging Leg Raise with Slow Lower WORKOUT 5 ROUNDS FOR TIME20/15 Cal… Continue reading

July 21, 2024 / W.O.D.
07/22/2024 Monday’s Workout

WARMUP MOBILITY ROUND (COACH LED)5 Inchworm + Push Up5 Bootstrapper Squats10 Bird Dog10 Piked Toe Taps10 Air Squats Into… 2 ROUNDS7 RDL7 High Pulls7 Muscle Cleans7 Strict Press –> Push… Continue reading

July 21, 2024 / W.O.D.
07/21/2024 Sunday’s Workout

WARMUP 4 ROUNDS:20 Bike*:10 Rest *Increasing pace (EZ → Mod → Hard → Sprint) Into… 2 ROUNDS10 Banded Pull Aparts10 Scap Pull-Ups10 KB Sumo Deadlift:10 Tuck Hold Into… 1-2 ROUNDS20… Continue reading

July 14, 2024 / W.O.D.
07/20/2024 Saturday’s Workout

WARMUP MOBILITY (COACH LED)5 Down Dog to Cobra5/5 Groiner with Twist5/5 Samson Lunge5/5 Cat-Cow5 90/90 Rotations AMRAP X 8 MIN:20 Bottom of WB Squat Hold10 WB Push Press10 WB Front… Continue reading

July 14, 2024 / W.O.D.