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W.O.D.

01/31/2025 Friday Workout

WARMUPMOBILITY ROUND10 Groiners8 Cat Cow10 Boot Strappers8 Thread the Needle 3 ROUNDS10 Wall Ball Front Squats→8 Wall Balls→6 Tempo Front Squats (21X1)10 Scap Pull Ups→8 Ring Rows →10 Kip Swings20… Continue reading

January 26, 2025 / W.O.D.
01/30/2025 Thursday Workout

WARMUPBOUNDING PRIMER1 ROUND12 Front to Back Line Hops12 Side to Side Line Hops10 Right/Left Single Leg Hops5 Max Vertical Jumps Into… 2 ROUNDS8 Low Box Jumps→8 High Box Jumps10 BW… Continue reading

January 26, 2025 / W.O.D.
01/29/2025 Wednesday Workout

WARM UPMOBILITY ROUND5 Up Dog to Down Dog6 90/90 Hip Rotations:30 Forward Fold:30 Quad Stretch Into… 2 ROUNDS4 Push Up to Down Dog4/4 Moose Antler8 Tuck Ups/V Ups8 DB Strict… Continue reading

January 26, 2025 / W.O.D.
01/28/2025 Tuesday Workout

WARM UP2 ROUNDS5 Jefferson Curls5/5 Sciatic Nerve Flosses10 PVC Banded Deadlifts1:00 EZ Bike Into… 2 ROUNDS5/5 Staggered Stance Good Mornings→ 5/5 Staggered Stance BB Deadlifts5 Cat/Cows5 Empty Barbell RDLs:30 Bike… Continue reading

January 26, 2025 / W.O.D.
01/27/2025 Monday Workout

WARM UP1 Min Cardio Choice Into… 1 ROUND10 Shoulder Taps10 Scap Push-Ups or :10 Handstand Hold10 Ring Rows10 Scap Pull-Ups10 Alt. Samson Lunges10 Cossack Squat 2 ROUNDS5 Kip Swings5 Push-Up… Continue reading

January 26, 2025 / W.O.D.
01/26/2025 Sunday Workout

WARM UPEMOM x (:40 ON / :20 OFF)MIN 1 – Single UndersMIN 2 – :20 Single Right Foot / :20 Singles Left FootMIN 3 – High Knees Single UndersMIN 4… Continue reading

January 19, 2025 / W.O.D.
01/25/2025 Saturday Workout

WARM UP1-2 ROUNDS10/10 Leg Swings20 Bunny Hops20 Anterior Tib Raises10 Alt. Hip Openers (over the hurdle) Into… .8 km Bike500/400m Row.6 km Bike250/200m Row.4 km Bike150/100m Row PARTNER WORKOUTIN TEAMS… Continue reading

January 19, 2025 / W.O.D.
01/24/2025 Friday Workout

WARM UP2 ROUNDS5 Push Up to Down Dog10 Alt Groiners10 Alt Piked Toe Taps10 Pause Air Squats (:01 in bottom)5 Up-Downs Into… 2 ROUNDS*6 Clean/Snatch Grip RDL6 Muscle Clean/ Snatch6… Continue reading

January 19, 2025 / W.O.D.
01/23/2025 Thursday Workout

WARM UP3 ROUNDS2:00 Bike*12 Banded Pull-Apart10 Alt. Deadbug (Option to add KB Pull Over)8 Scap Pull-Ups → Ring Rows → Kip Swings *RND 2= 1:30 Bike, RND 3= 1:00 Bike…. Continue reading

January 19, 2025 / W.O.D.
01/22/2025 Wednesday Workout

WARM UP3:00 Row (Increase intensity every minute) Into… 1 ROUND5 Jefferson Curls10 Boot Strappers5 Push-Up to Pike10 Cat Cow Into… 2 ROUNDS10 Wall Ball Front Squats→10 Wall Balls10 Sumo Good… Continue reading

January 19, 2025 / W.O.D.