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W.O.D.

12/13/2023 Wednesday’s Workout

WARMUP 20 Jumping Jacks10 PVC Pass Throughs10 Bird Dogs10 Scap Pull-Ups Into… 10 Toe Touch Jumping Jacks10 Snatch Grip BTN Push Press (PVC or BB)10 Dead Bugs10 Kip Swings Into…… Continue reading

December 10, 2023 / W.O.D.
12/12/2023 Tuesday’s Workout

WARMUP 1 ROUND (MIN 0-4)2:00 Bike6 Cat/Cows6 Elevated Calf Raises (pause in bottom of stretch)6 Alt. 90-90 Hip Rotations6 Bootstrappers Into… AMRAP x 4 MINUTES6/4 Cal. Bike (increase pace every… Continue reading

December 10, 2023 / W.O.D.
12/11/2023 Monday’s Workout

WARMUP 3 ROUNDS10/10 Single Leg Calf Raises*30 Single Unders**5 Push-Up to Pike10 Scap Push-Ups *On set 3 switch to 15 Tibia Raises.**RND2 complete Tall Jump Single Unders, RND 3 complete… Continue reading

December 10, 2023 / W.O.D.
12/10/2023 Sunday’s Workout

WARMUP 1 ROUND1:00 Cal Bike (Easy Pace)16 Alt. Shoulder Taps10 Shoulder Rotations (Forward & Backwards)100m Run Into… 1 SET1:00 Cal Bike (Mod Pace)8/8 Single Arm Bent Over Row8 Knee Push-Ups100m… Continue reading

December 3, 2023 / W.O.D.
12/09/2023 Saturday’s Workout

WARMUP 6 Cat Cow8 Clean Deadlifts10 Elbow Punches:20 Dead Hang Into… 6 Hang Muscle Cleans8 Box Step Overs10 Scap Pull Ups12 Ring Rows Into… 6 Hang Power Cleans8 Box Jump… Continue reading

December 3, 2023 / W.O.D.
12/08/2023 Friday’s Workout

WARMUP AMRAP x 6 MINUTES200/150m Row20 Jumping Jacks10 Alt. Lunges8 Up-Downs Into… 2-3 ROUNDS (Time Permitting)5 SLOW Good Mornings4 Alt. Groiners + Thoracic Twist5 Kang Squats5 SLOW Air Squats5 Jumping… Continue reading

December 3, 2023 / W.O.D.
12/07/2023 Thursday’s Workout

WARMUP 10 Alt. Samson Lunges10 Alt. Bird Dogs10 SLOW Alt. Cossack Squats5 Scap Push-Up to Pike5 Cat Cows Into… 2-3 ROUNDS (Time Permitting):45 Cardio Choice10 Push-Ups (Knees or Toes)*8 KB… Continue reading

December 3, 2023 / W.O.D.
12/06/2023 Wednesday’s Workout

WARMUP 10/10 Big Arm Circles10/10 Leg Swings5/5 Moose Antlers5 Push Up to Pike10 V-Ups/Tuck-Ups10 Scap Pull-Ups into… 10 Toe Touch Jumping Jacks8 Kip Swings6 Muscle Cleans6 Strict Press into… 10… Continue reading

December 3, 2023 / W.O.D.
12/05/2023 Tuesday’s Workout

WARMUP 20 Calf Raises10 Alt. Cossack Squats10 Glute Bridges10 Wall Ball Front Squat Into… 20 Tibia Raises10 Alt. Groiners10 Barbell Good Mornings10 Wall Ball Push Press Into… 40 Fast Single… Continue reading

December 3, 2023 / W.O.D.
12/04/2023 Monday’s Workout

WARMUP 2 ROUNDS4 x 25’ Side Shuffles6 Inch Worms8 Tuck-Ups10 Hand Over Hand Ring Rows (switch hands @ 5 reps) Into… 2 ROUNDS2 25’ Run + 25’ Back Pedal4 Up-Downs6/6… Continue reading

December 3, 2023 / W.O.D.