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W.O.D.

  • 12/23/2023 Saturday’s Workout

    WARMUP 2 min Jump Rope Practice (SU/DU/DUA) Into-8 min AMRAP5 Inchworms5 Pushups5 KB Swings5 Front Squats1 Snatch to 5 OHS5 Shoulder to Overhead *Start with empty BB or PVC. Increase… Continue reading

    / W.O.D.

  • 12/22/2023 Friday’s Workout

    WARMUP 1 ROUND20 Toe Touch Jumping Jacks10 Banded Pass Throughs8 Plank to Pike6 Banded Pull Aparts Into… 1 ROUND10 Up-Downs10 Banded Around the Worlds8 Tempo Push-Ups (31X1)6 Overhead Banded Pull… Continue reading

    / W.O.D.

  • 12/21/2023 Thursday’s Workout

    WARMUP 2 SETS:30s Bike10 BW Good Mornings10 BW Alt. Lunges (SET1: FWD / SET2: RVS)10 SLOW Alt. Dead Bugs Into… 2 SETS:30s Bike10 KB Deadlifts10 KB Alt. Lunges (SET1: FWD… Continue reading

    / W.O.D.

  • 12/20/2023 Wednesday’s Workout

    WARMUP AMRAP x 6 MINUTES6 Alt. 90-90 Hip Rotations6 Plate Squats*6 Bodyweight Jumping Air Squats6/6 Plate Around the Worlds *Hug the plate into the chest when standing; press the plate… Continue reading

    / W.O.D.

  • 12/19/2023 Tuesday’s Workout

    WARMUP 1 min Bike Into… 2 ROUNDS10 Lunge + Twist8 Up-Downs w/ Pause in Plank6 Tall Jumps Into… 2 ROUNDS8 Alt. Step-Ups6 Push-Up to Pike4 Burpees Into… 1 min Bike… Continue reading

    / W.O.D.

  • 12/18/2023 Monday’s Workout

    WARMUP 3 ROUNDS (:20 ON/ :10 OFF)*Toe Touch Jumping JacksLunge + TwistJumping SquatsAlt. V-Ups 1-2 ROUNDS (Time Permitting)10 Alt. Groiners + Twist5 Clean Deadlift10 Elbow Punches5 OH Presses WORKOUT “THE… Continue reading

    / W.O.D.

  • 12/17/2023 Sunday’s Workout

    WARMUP AMRAP x 7 MINUTES1:00 Cal Row6 Slow Ring Rows6/6 DB Upright Row6/6 DB Arnold Press12 Alt. V-Ups WORKOUT AMRAP x 14 MINUTES5 Strict Pull-Ups8 Alt. DB Hang Power Clean… Continue reading

    / W.O.D.

  • 12/16/2023 Saturday’s Workout

    WARMUP 2 ROUNDS10 Up-Downs8 Lateral Box Step-Overs8 Alt. Lunges10 Tuck-Ups Into… 1-2 ROUNDS (Time Permitting)5 Burpees6 Box Jump Overs6 Air Squats6 V-Ups12 Alt. Elbow Punches WORKOUT EVERY 4:00 x 4… Continue reading

    / W.O.D.

  • 12/15/2023 Friday’s Workout

    WARMUP AMRAP x 5 min10 Lunge + Knee Hug5 Cat Cows10 Banded Pull Aparts10 Groiners w/Twist5/5 SL RDL (option to use DB/KB) Into… 2 ROUNDS100m Row10 Glute Bridges10 Slow Deadbugs10… Continue reading

    / W.O.D.

  • 12/14/2023 Thursday’s Workout

    WARMUP 2 ROUNDS1:00 Cardio Choice10 Alt. Samson Lunges10 BW Good Mornings10 Dead Bugs Into… 2 ROUNDS1:00 Cardio Choice5/5 SB Split Squats10 SB Deadlifts10 Bird Dogs WORKOUT AMRAP x 24 MINUTESMax… Continue reading

    / W.O.D.

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