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W.O.D.

02/01/2024 Thursday’s Workout

WARMUP 10 min AMRAP20 Mountain Climbers20 Shoulder Taps10 Scap Push-Ups10 Groiner + Twists12 PVC Pass Throughs8/8 Split Stance PVC RDL6 PVC High Hang Muscle Snatch* EXTENDED WARMUP 3 SETS*5 Hang… Continue reading

January 28, 2024 / W.O.D.
01/31/2024 Wednesday’s Workout

WARMUP MOBILITY (4:00 CAP) – Coach Led8 Alt. Groiners8 Cat Cows8 Bootstrappers8 Push-Up to Pike 6 min AMRAP6 Lunge + Lunge + Air Squat6 Up-Downs6 Med Ball Sit-Ups6 Med Ball… Continue reading

January 28, 2024 / W.O.D.
01/30/2024 Tuesday’s Workout

WARMUP 3 min Bike *By the end of the 3:00 everyone should have a RPM range they plan to hold in the workout. Into… 3 ROUNDS 5 Calf + Tib… Continue reading

January 28, 2024 / W.O.D.
01/29/2024 Monday’s Workout

WARMUP 1 ROUND5 Cat/Cows10 Alt. Cossack Squats10 Alt. 90-90 Hip Rotations5 Jefferson Curls Into… AMRAP x 6 MINUTES10/8 Cal. Row10 Bodyweight Alt. Lunges10 Alt. Elbow Punches w/Barbell10/10 Single Leg Glute… Continue reading

January 28, 2024 / W.O.D.
01/28/2024 Sunday’s Workout

WARMUP DOUBLE UNDER WARM-UP(:15 ON / :15 OFF)-Single Unders-Single + Single + High Jump-Single + High Jump-High Jumps-Single + Single + Double Under-Single + Double Unders-Double Unders (first practice set)-Double… Continue reading

January 21, 2024 / W.O.D.
01/27/2024 Saturday’s Workout

WARMUP 3-4 ROUNDS (7:00 CAP)1 min Bike8 Up-Downs8 Barbell Deadlifts8 Barbell Upright Rows8 Push-Up to Pike HERO WORKOUT “ABBATE” FOR TIME*4800/4100m Bike21 Clean & Jerks (155/105)2400/2100m Bike21 Clean & Jerks4800/4100m… Continue reading

January 21, 2024 / W.O.D.
01/26/2024 Friday’s Workout

WARMUP 7 MIN AMRAP8 Bootstrappers10 Plank to Pike8 90/90 Hip Rotations10 Tempo Air Squats (31×1)8 Good Mornings:30 High Plank8 Alt. Groiners10 Up Downs WORKOUT 2 SETS*AMRAP x 5 MINUTES10 Up-Downs10… Continue reading

January 21, 2024 / W.O.D.
01/25/2024 Thursday’s Workout

WARMUP 2 SETS10 Supinated Banded Pull Aparts5/5 Banded Crossbody Pull Aparts10 Scap Pull-Ups10 Hollow Rocks Into… 2 SETS (3 SETS TIME PERMITTING):45 Bike10 False Grip Ring Rows10 Sit-Ups SKILL EMOM… Continue reading

January 21, 2024 / W.O.D.
01/24/2023 Wednesday’s Workout

WARMUP EMOM x 6 MINUTES (:40 ON/ :20 OFF)MIN 1 – Arms Only RowingMIN 2 – Arms + Body RowingMIN 3 – Half Slide Rowing (Slight knee bend)MIN 4 –… Continue reading

January 21, 2024 / W.O.D.
01/23/2024 Tuesday’s Workout

WARMUP 10 min AMRAP8 Step-Ups8 Alt. Elbow Punches8 BB Strict Press8 Tuck-Ups8 Scap Pull-Ups8 Box Jumps8 Kip Swings STRENGTH Shoulder Press for load:ON A 12:00 RUNNING CLOCK…Build to a Moderate… Continue reading

January 21, 2024 / W.O.D.