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W.O.D.

03/12/2024 Tuesday’s Workout

WARMUP MOBILITY (Coach Led)5/5 Moose Antlers10 Alt. Cossack Squats10 Up Dog to Down Dog10 Alt. Deadbugs AMRAP X 8 MIN10 Alt. Lunges* (2nd round, add KB/DB Goblet Lunges)8 Ring Rows6… Continue reading

March 10, 2024 / W.O.D.
03/11/2024 Monday’s Workout

WARMUP 2 SETS:30s Row – Just Legs:30s Row – Just Arms10 Calf Raises10 Tib Raises10 Bootstrap Squats 2 SETS1:00 Row20 Single Unders5 Tempo Air Squats (32×1)5 Hang Power Cleans10 Alt…. Continue reading

March 10, 2024 / W.O.D.
03/10/2024 Sunday’s Workout

WARMUP 1 ROUND200m Run:30 Plank10 Deadbugs1:00 Bike Into… 1 ROUND200m Run10 DB Bent Over Row:30 Hollow Hold1:00 Bike Into… 1 ROUND200m Run10 See-Saw Rows10 Tuck-Up1:00 Bike WORKOUT EMOM x 30… Continue reading

February 29, 2024 / W.O.D.
03/09/2024 Saturday’s Workout

WARMUP AMRAP x 10 min10 Good Morning10 Scap Pull-Ups8 KB Deadlifts (2nd round Russian Swings)8 Ring Rows8 Kips Swings8 Alt. Pike Shoulder Taps (2nd round :20 Handstand or Pike Hold)… Continue reading

February 29, 2024 / W.O.D.
03/08/2024 Friday’s Workout

WARMUP AMRAP x 6 MINUTES150m Row8 BB RDL*30 Single Unders** *At 3:00, complete 8 BB Deadlifts.** At 3:00 option to complete 20-25 Double Unders. WORKOUT “OPEN 24.2” As many rounds… Continue reading

February 29, 2024 / W.O.D.
03/07/2024 Thursday’s Workout

WARMUP 2:00 CARDIO OF CHOICE Into… AMRAP x 5 MINUTES20 Jumping Jacks8/8 Alt. Split Squats6/6 Single Arm Ring Row8 Alt V-Ups MOBILITY (3:00 CLOCK) COACH LED10 Alt. Samson Lunges10 Cat… Continue reading

February 29, 2024 / W.O.D.
03/06/2024 Wednesday’s Workout

WARMUP AMRAP x 10 MINUTES20 Single Unders5/5 Ankle Rotations5 Jefferson Curls10 Alt. Elbow Punches5 Cat Cows5/5 Leg Swings5 Deadlifts5 High Pulls STRENGTH ON A 15:00 RUNNING CLOCK…Build to a Moderate-Heavy… Continue reading

February 29, 2024 / W.O.D.
03/05/2024 Tuesday’s Workout

WARMUP 2 ROUNDS10 Toe Touch + Jumping Jacks5 Cat/Cows10 Alt. Bird Dogs5/5 Groiner + Hamstring Stretch* *Start in a groiner position, then slowly straighten your front leg, stretching the hamstring…. Continue reading

February 29, 2024 / W.O.D.
03/04/2024 Monday’s Workout

WARMUP 2 min Row Into… 10 min AMRAP10/10 Leg Swings5 Bootstrappers10/10 Staggered Stance Good Morning20 Shoulder Taps10 Scap Push-Ups10 Glute Bridges10 Slow Deadbugs SKILL ON A 10:00 RUNNING CLOCK…Practice Ring,… Continue reading

February 29, 2024 / W.O.D.
03/03/2024 Sunday’s Workout

WARMUP EVERY 2:00 for 4 SETS:30 Max Big Jump Single Unders5/5 Single Arm Banded Dante Row10 Banded Face Pulls10 Straight Leg Sit-Up * Loosen ankles and calves for the remainder… Continue reading

February 25, 2024 / W.O.D.