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W.O.D.

06/29/2024 Saturday’s Workout

WARMUP AMRAP X 10 MIN1:00 Row8 Good Mornings8 Scap Pull Ups8 Ring Rows8 PVC Pass Throughs6 Clean Deadlift6 Clean High Pull6 BTN Snatch Grip Push Press6 Kip Swings STRENGTH EMOM… Continue reading

June 23, 2024 / W.O.D.
06/28/2024 Friday’s Workout

WARMUP AMRAP X 9 MIN1:00 Row (EZ)10 Alt. Groiners8 Push-Up to Pike6 Box Step-Overs (2nd Round Box Jump Overs)10 Med Ball Front Squats (2nd Round MB Thrusters)8 Up-Downs (2nd Round… Continue reading

June 23, 2024 / W.O.D.
06/27/2024 Thursday’s Workout

WARMUP 3 ROUNDS:45 Bike12 Alt. KB Deadlifts10 Scap Push-Ups10 Arm Haulers:20/:20 KB Suitcase Hold PARTNER WORKOUT IN TEAMS OF 2…AMRAP x 23 MINUTES*80/65 Cal Bike**60 Russian KB Swings (Athlete Choice)40… Continue reading

June 23, 2024 / W.O.D.
06/26/2024 Wednesday’s Workout

WARMUP 1 ROUND10 Cat Cow10/10 Big Arm Circles (Forward + Back)10 Hops + 10 High Hops10/10 Single Leg Hops10/10 Ankle Stretch10/10 Single Leg RDL10 Alt. Groiner + Twist Into… 2-3… Continue reading

June 23, 2024 / W.O.D.
06/25/2024 Tuesday’s Workout

WARMUP GENERAL WARM-UP1-2 ROUNDS10 Alt. Groiners10 Scap Push-Ups10 Air Squat10 Scap Pull-Ups Into… 2 ROUNDS10 Ring Rows5 Hang Power Cleans + 5 Front Squats5 Strict Press + 5 Push Press… Continue reading

June 23, 2024 / W.O.D.
06/24/2024 Monday’s Workout

WARMUP QUICK RUNNING DRILLS*Dynamic Knee HugDynamic Hamstring ScoopToe WalkHeel WalkHigh KneesButt Kickers *25ft out and back Into… AMRAP x 5 MINUTES1 min Row6 Burpees6 Barbell RDLs6 High Hang Muscle Cleans… Continue reading

June 23, 2024 / W.O.D.
06/23/2024 Sunday’s Workout

WARMUP 2 ROUNDS40 Fast Single Unders10 KB Deadlifts5 Tempo Push-Ups or Knee Push-Ups (31X1)5/5 Moose Antlers Into… 2 ROUNDS20 Double Unders or Attempts10 Russian KB Swings5 Perfect Push-Ups or Knee… Continue reading

June 16, 2024 / W.O.D.
06/22/2024 Saturday’s Workout

WARMUP AMRAP X 12 MIN1:00 Row8 Alt. Lunges + PVC Pass-Through8 Alt. Kang Squats8 Alt. PVC Around the Worlds8 Slow Air Squats5-7 Push-Up to Pike5-7 Pike Push-Ups WORKOUT EVERY 4:00… Continue reading

June 16, 2024 / W.O.D.
06/21/2024 Friday’s Workout

WARMUP 2 ROUNDS20 Jumping Jacks15 Banded Pull-Aparts10 Banded Good Mornings10 Scap Pull-Ups Into… 2 ROUNDS10 Superman Rocks10 Hollow Rocks10 BB Good Morning10 Kip Swings (Short & Tight)10 Slow Ring Rows… Continue reading

June 16, 2024 / W.O.D.
06/20/2024 Thursday’s Workout

WARMUP 2 ROUNDS1:00 Cardio Choice 110 Alt. Deadbugs1:00 Cardio Choice 210 Up-Downs into… 2 ROUNDS6/6 Slow BW Turkish Sit-Ups6/6 Slow BW Reverse Lunges6/6 Slow SA Strict Press (DB or KB)10… Continue reading

June 16, 2024 / W.O.D.