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W.O.D.

05/09/2025 Friday Workout

WARM UP2 ROUNDS15 Toe Touch Jumping Jacks10 Air Squats10 Elbow Punches5 Hang Muscle Cleans8 BB Strict Press Into… 2 ROUNDS10 Bootstrappers10 WB Thrusters → 10 Wall Balls5 Hang Power Cleans8… Continue reading

May 4, 2025 / W.O.D.
05/08/2025 Thursday Workout

WARM UP1 ROUND1:00 EZ Bike5/5 Cat Cow5 Inch Worm into Up/Down Dog5/5 Groiner with Twist10 Alt Arm Lifts in Child’s Pose6 Super Man:30 Hollow Hold Into… 2 ROUNDS1:00 Mod Bike10… Continue reading

May 4, 2025 / W.O.D.
05/07/2025 Wednesday Workout

WARM UP1 ROUND100m Run or :30 Cardio Choice5 Push Up to Down Dog10 Kang Squats15 Air Squats Into… 2 ROUNDS100m Run or :30 Cardio Choice8 PVC Snatch Deadlifts8 PVC Hang… Continue reading

May 4, 2025 / W.O.D.
05/06/2025 Tuesday Workout

WARM UP1 ROUND10 IYT’s20 Banded Dante Rows15 Straight Arm Banded Lat Push-Downs15 Supinated Band Pull-Aparts Into… 2 ROUNDS1:00 Row10 SLOW Ring Rows10 Scap Pull-Ups→ 8 Kip Swings5 Prone Hip Drives*… Continue reading

May 4, 2025 / W.O.D.
05/05/2025 Monday Workout

WARM UPOPTIONAL MOBILITY ROUND6/6 Thread the Needle6/6 Moose Antlers8 Cat / Cow10 Alt. Scorpions6 Push-Ups to Down Dog Into… 2 ROUNDS8 Alt. Cossack Squats8 Kang Squats6 Barbell Strict Press w/… Continue reading

May 4, 2025 / W.O.D.
05/04/2025 Sunday Workout

WARMUP20’ LINE DRILLSToy SoldiersWalking GroinersToe WalkHeel WalkCrouching Side StepsKareokes200m Run Into… AMRAP x 5 MINUTES10 Toe Touch Jumping Jacks10 Sumo Good Morning10 Double Unders or 20 Single Unders10 Conventional Deadlifts… Continue reading

April 27, 2025 / W.O.D.
05/03/2025 Saturday Workout

WARMUP2 ROUNDS200m Run10 Scap Pull-Ups10 Ring Rows10 Walking Lunge15 Hollow Rocks12 Alt. Supermans Into.. 1 ROUND8 Kip Swings:15 HS Hold (:15 DB OH Hold)8 Kipping Knees to Chest3 Slow Eccentric… Continue reading

April 27, 2025 / W.O.D.
05/02/2025 Friday Workout

WARMUP2 ROUNDS7 Up-Downs7 DB Deadlifts7 DB Shrugs→7 DB Hang Power Cleans7 DBL DB Russian Swings5 Cat/Cows Into… 1-2 ROUNDS (Time Permitting)5 Clean Deadlifts5 Hang High Pulls10 Alt. Elbow Punches5 Strict… Continue reading

April 27, 2025 / W.O.D.
05/01/2025 Thursday Workout

WARMUP1-2 ROUNDS5 Jefferson Curls5 Burpee Broad Jumps5/5 Single Leg RDLs into… AMRAP x 6 MINUTES:30 Row10 Vertical Jumps5/5 KB Suitcase Deadlifts WORKOUTAMRAP x 20 MINUTES40/30 Cal Row30 Box Jumps (24/20)200m… Continue reading

April 27, 2025 / W.O.D.
04/30/2025 Wednesday Workout

WARM UP1 ROUND5 Up Dog Down Dogs10 Groiners10 Elbow Punches10 Scap Pull-Ups Into… 1 ROUND8 Good Mornings8 Cossack Squats8 Hang Muscle Cleans8 Ring Rows Into… 1 ROUND6 Clean Deadlifts6 Narrow… Continue reading

April 27, 2025 / W.O.D.