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W.O.D.

10/14/2023 Saturday’s Workout

WARMUP AMRAP x 6 MINUTES4 Single Ring Ring Rows6 Up-Downs8 Alt. Lunges10 KB Deadlifts Into… 1-2 ROUNDS (Time Permitting)*100′ KB Suitcase Carry**10 KB Goblet Alt. Lunges7 Scap Pull-Ups5 Kip Swings… Continue reading

October 8, 2023 / W.O.D.
10/13/2023 Friday’s Workout

WARMUP 2 ROUNDS8 Cat Cows8 Alt. Groiners8 Bootstrappers10/10 Wrist Circles Into… 3-4 ROUNDS8 Up-Downs8 Barbell Deadlifts8 Hang High Pulls8 Elbow Punches8 Front Rack Lunges STRENGTH Power Clean for load:8-6-4-6-4-2* *Start… Continue reading

October 8, 2023 / W.O.D.
10/12/2023 Thursday’s Workout

WARMUP 2 ROUNDS200m Row20 Crunches10 Step Ups10 Alt. Ring Rows Into… 1-2 ROUNDS100m Row2 Rope Pull-Ups or 4 Kip Swings8 Step Overs8 Sit-Ups WORKOUT EVERY 6:00 x 5 SETS500/400m Row20… Continue reading

October 8, 2023 / W.O.D.
10/11/2023 Wednesday’s Workout

WARMUP 2 SETS10/8 Cal Bike10 PVC Pass Throughs8 Barbell Power Cleans6 Tempo Air Squats (32X1)4 Alt. Groiners Into… 1-2 SETS12/10 Cal Bike (1:00 CAP)10 PVC Pass Through + Alt. Lunges8… Continue reading

October 8, 2023 / W.O.D.
10/10/2023 Tuesday’s Workout

WARMUP250m/200m Row12 Good Morning12 Scap Pull-Ups12 Alt. Plank Rotations Into…250m/200m Row6/6 KB Deadlifts12 Kip Swings6 Strict Up-Downs Into…250m/200m Row6/6 Single Arm Russian KB Swing12 Ring Rows6 Up-Downs SKILL ON A… Continue reading

October 8, 2023 / W.O.D.
10/09/2023 Monday’s Workout

WARMUP AMRAP x 6 MINUTES6 Scap Push-Ups (on forearms)6/6 Single Leg Good Mornings6 Tall Box Alt. Step-Ups18 Single Unders* *Option to switch up the style of jump… single leg /… Continue reading

October 8, 2023 / W.O.D.
10/08/2023 Sunday’s Workout

WARMUP 1 ROUND1:00 Cardio Choice 5 Cat Cows10 Sumo Stance Good Mornings5 Inchworm + 2 Scap Push-Ups10 Slow Alt. Shoulder Taps Into… 1-2 ROUNDS (Time Permitting):45 Cardio Choice 10 Slow… Continue reading

October 1, 2023 / W.O.D.
10/07/2023 Saturday’s Workout

WARMUP LINE DRILLS*Knee Hug MarchLunge to GroinerToy SoldiersWalk on HeelsKaraokeButt KickersHigh Knees Into… 2-3 ROUNDS200m Run10 Alt. Walking Lunges10 Sit-Ups *Perform the drills 25ft out and jog back. WORKOUT EVERY… Continue reading

October 1, 2023 / W.O.D.
10/06/2023 Friday’s Workout

WARMUP 1-2 ROUNDS8 SLOW Arm Haulers8 Alt. 90-90 Hip Rotations4/4 Supine Hamstring Sciatic Floss8 Alt. Deadbugs Into.. AMRAP x 4 MINUTES4 Alt. Step-Overs4 Lunge-Lunge-Squat w/PVC*4 Vertical Jumps *During the Lunges,… Continue reading

October 1, 2023 / W.O.D.
10/05/2023 Thursday’s Workout

WARMUP 2 ROUNDS1:00 Cardio12 Alt. Dead Bugs10 Banded Pass Throughs8 Banded Bent Over Rows6 Tempo Ring Rows (31X2) Into… 2 ROUNDS1:00 Cardio12 Alt. DB Dead Bugs10 Band Pull Aparts8 Banded… Continue reading

October 1, 2023 / W.O.D.