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W.O.D.

01/12/2024 Friday’s Workout

WARMUP 8 min AMRAP8 Alt. Samson Lunges40 Single Unders*8 Alt. Lunges**8 Air Squats w/ :02 Pause at the Bottom** *Switch to either 35 Double Unders or 5 sets of 5… Continue reading

January 7, 2024 / W.O.D.
01/11/2024 Thursday’s Workout

WARMUP 2 ROUNDS200m Row5/5 Hand Over Hand Ring Row10 Mountain Climbers5 Tuck-Ups + 5 V-Ups5 Slow Sumo Stance Good Mornings Into… 1 ROUND (Coach Led)7 BB RDL7 Upright Rows7 High… Continue reading

January 7, 2024 / W.O.D.
01/10/2024 Wednesday’s Workout

WARMUP 2 min Bike then 8 min AMRAP6 Cat Cow8 Bootstrappers10 Bird Dogs6 Squats w/Thoracic Twist6 MB Front Squats6 Wall Balls SKILL ON AN 8:00 RUNNING CLOCK…Dip Practice* *Gymnastics Options…Bar/… Continue reading

January 7, 2024 / W.O.D.
01/09/2024 Tuesday’s Workout

WARMUP AMRAP x 8 MINUTES (OR 3 ROUNDS)4/4 Staggered Stance Deadlifts w/Empty Barbell6 Scap Pull ups4 Kip Swings4 Ring Rows8 Alt. Box Step Overs (switch to BJO at halfway point)8… Continue reading

January 7, 2024 / W.O.D.
01/08/2024 Monday’s Workout

WARMUP EMOM x 8 MINUTES (:40 ON / :20 OFF)MIN 1 – Arms Only RowingMIN 2 – Alt. Samson LungesMIN 3 – Legs Only RowingMIN 4 – Slinkies*MIN 5 –… Continue reading

January 7, 2024 / W.O.D.
01/07/2024 Sunday’s Workout

WARMUP MOBILITY 3:00 MINUTES1-2 ROUNDS (TIME PERMITTING)5 Inch Worms + Push-Up10 Cat Cows10 Bird Dogs10 Slow Scap Pull-Ups Into… AMRAP x 5 MINUTES20 Bicycle Crunches10 Plate Deadlifts10 Plate Curl to… Continue reading

December 31, 2023 / W.O.D.
01/06/2024 Saturday’s Workout

WARMUP 3 ROUNDS10/10 Single Leg Calf Raises35 Single Unders*6 Kang Squats10 Air Squats10 Elbow Punches10 BB Strict Press:20 BB OH Hold STRENGTH Push Press for load:5-4-3-2* *Start Moderate and build… Continue reading

December 31, 2023 / W.O.D.
01/05/2024 Friday’s Workout

WARMUP TABATA STYLE2 ROUNDS (:20 ON / :10 OFF)BikeUp-DownsShoulder TapsAlt. Single DB Deadlift Into… 2 ROUNDS:30 Bike3 Push-Ups3 Burpees6 Alt. Hang DB Cleans WORKOUT AMRAP x 12 MINUTES15/12 Cal Bike12… Continue reading

December 31, 2023 / W.O.D.
01/04/2024 Thursday’s Workout

WARMUP AMRAP x 8 MINUTES:30s Cardio Choice4/4 Single Arm DB Strict Press8 Box Step-Ups8 Tuck-Ups4/4 S.A. Front Rack Lunges8 Box Jumps8 V-Ups SKILL EMOM x 8 MINUTESMIN 1 – :50… Continue reading

December 31, 2023 / W.O.D.
01/03/2024 Wednesday’s Workout

WARMUP 2 min Row Into… 2 ROUNDS10 KB Deadlifts*8 Slow Ring Rows6 Scap Pull-Ups4 Push-Up to Pike**4 Up-Downs *RND 2 complete Russian KB Swings.**RND 2 complete 6 Hand Release Push-Ups…. Continue reading

December 31, 2023 / W.O.D.