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W.O.D.

03/02/2024 Saturday’s Workout

WARMUP AMRAP x 6 MINUTES8/6 Cal Bike*6 Push-Up to Pike8 Wall Ball Good Morning6 WB Thrusters** *Increase pace each round**Have a little fun with these and give the WB a… Continue reading

February 25, 2024 / W.O.D.
03/01/2024 Friday’s Workout

WARMUP Partner: Athlete30 Mountain Climbers10 Alt. DB Deadlifts5/5 DB Strict Pressx 2 Rounds 5 Up Downs -> Burpees10 Lateral Hops Over DB5/5 Alt. Hang Snatchesx 2 Rounds 8min Total Warmup… Continue reading

February 25, 2024 / W.O.D.
02/29/2024 Thursday’s Workout

WARMUP AMRAP X 12 MIN2 min Cardio Choice10 Pike Alt. Shoulder Taps10 Good Mornings5/5 Single Arm DB Strict Press5 Inchworms10 Alt. DB Deadlifts5/5 Single Arm DB Push Press WORKOUT 3… Continue reading

February 25, 2024 / W.O.D.
02/28/2024 Wednesday’s Workout

WARMUP AMRAP X 10 MIN2:00 Row10 Pike Alt. Shoulder Taps10 Good Mornings5/5 Single Arm DB Strict Press5 Plank Walk Outs*10 Alt. DB Deadlifts5/5 Single Arm DB Push Press SKILL ON… Continue reading

February 25, 2024 / W.O.D.
02/27/2024 Tuesday’s Workout

WARMUP 2 SETS8/6 Cal Bike8 Box Step Overs8 Alt. Lunges16 Alt. Deadbugs Into… 2 SETS10/8 Cal Bike10 Box Jump Overs10 Front Rack Alt. Lunges (Empty BB)10 Sit-Ups WORKOUT EMOM x… Continue reading

February 25, 2024 / W.O.D.
02/26/2024 Monday’s Workout

WARMUP AMRAP X 8 MIN10 PVC Pass Throughs10 Scap Pull-Ups10 PVC Cuban Press10 Push-Up to Pike10 Kip Swings8 Hang Muscle Snatch8 Up Downs STRENGTH EVERY 1:30 x 5 SETS*1 Power… Continue reading

February 25, 2024 / W.O.D.
02/25/2024 Sunday’s Workout

WARMUP 1 ROUND1:00 Row (EZ)10 Groiners10 Squat Jumps10 Bird Dogs Into… 1 ROUND1:00 Row (Moderate)10 Step Ups10 Good Mornings10 Tuck Ups Into… 1 ROUND1:00 Row (Fast)10 Box Jumps10 Samson Lunges10… Continue reading

February 17, 2024 / W.O.D.
02/24/2024 Saturday’s Workout

WARMUP EMOM x 10 MINUTES (:40 on / :20 off)MIN 1 – Up-DownsMIN 2 – Alt. Single Leg RDLMIN 3 – Samson LungesMIN 4 – Hang High PullsMIN 5 –… Continue reading

February 17, 2024 / W.O.D.
02/23/2024 Friday’s Workout

WARMUP AMRAP x 10 MINUTES5/4 Cal Bike10 Hand over Hand Ring Rows5 Scap Pull-Ups10 Hollow Rocks5 Push-Up to Pikes5 Up Downs SKILL ON A 8:00 RUNNING CLOCK…Practice Rope Climbs or… Continue reading

February 17, 2024 / W.O.D.
02/22/2024 Thursday’s Workout

WARMUP 2 ROUNDS50’ Side Shuffle (25’ Down/Back)50’ Bear Crawl (25’ Down/Back)12 Alt. Lunges5 KB Jefferson Curls5 Cat Cows Into… 2 ROUNDS25′ Forward Jog25’ Reverse Jog25’ Karaoke10 KB Deadlifts5 Russian KBS6… Continue reading

February 17, 2024 / W.O.D.