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W.O.D.

02/10/2024 Saturday’s Workout

WARMUP 6 min AMRAP6 Push up to Pike10 Alt. Box Step-Overs6 Plank to Pike Walk3 Wall Walks or 3 Scaled Wall Walks10 Box Jump Overs Coach Led:10 PVC Pass Throughs10… Continue reading

February 4, 2024 / W.O.D.
02/09/2024 Friday’s Workout

WARMUP 2-3 ROUNDS (Time Permitting)1:00 Row10 KB Swings8 Alt. Groiner + Down Dog*6 Cossack Squats *Start in a Down-Dog position, step one foot forward then step back into the Down-Dog… Continue reading

February 4, 2024 / W.O.D.
02/08/2024 Thursday’s Workout

WARMUP EMOM x 8 MINUTES (:40/:20)MIN 1 – Cardio ChoiceMIN 2 – Alt. LungesMIN 3 – Slam Ball Ground to OH (2nd round Slam Balls)MIN 4 – Cardio Choice SKILL… Continue reading

February 4, 2024 / W.O.D.
02/07/2024 Wednesday’s Workout

WARMUP 10 min AMRAP1:00 Cal Bike (EZ-MOD Pace)5 SLOW Calf+Tib Raises20 Bunny Hops5 Push-Up to Pike30 Single Unders5 Empty BB Strict Press5 Empty BB Push Press:30 DU/DUA STRENGTH Push Jerk… Continue reading

February 4, 2024 / W.O.D.
02/06/2024 Tuesday’s Workout

WARMUP 10 min AMRAP8 Bootstrappers10 Glute Bridge-Ups8 Cat Cows10 Air Squats10 Scap Pull-Ups10 Kip Swings10 Ring Rows SKILL EMOM x 6 MINUTESComplete Gymnastics Option* *Gymnastics Options…3-5 Pull-Ups2-3 Chest to Bars1-2… Continue reading

February 4, 2024 / W.O.D.
02/05/2024 Monday’s Workout

WARMUP TABATA (8 ROUNDS → :20 WORK // :10 REST)MOVT 1 – Cat/CowsMOVT 2 – Alt. Step-UpsMOVT 3 – KB DeadliftsMOVT 4 – Up-Downs Into… 2 ROUNDS6 Empty Barbell RDLs6… Continue reading

February 4, 2024 / W.O.D.
02/04/2024 Sunday’s Workout

WARMUP 1-2 ROUNDS8 Alt. 90/90 Hip Rotations8 Yoga Push-Ups8 Kang Squats Into… EMOM x 4 MINUTESMIN 1 – :30 Row (22-24 SPM) + :30 EZ RowMIN 2 – :30 Row… Continue reading

January 28, 2024 / W.O.D.
02/03/2024 Saturday’s Workout

WARMUP 8 min AMRAP8 Toe Touch Jumping Jacks8 Push-Up to Pike8 Barbell Good Mornings8 Strict Press8 Elbow Punches + 8 Hang Muscle Cleans8 Clean Deadlifts STRENGTH EVERY 2:00 x 7… Continue reading

January 28, 2024 / W.O.D.
02/02/2024 Friday’s Workout

WARMUP 2 min Row into… 10 min AMRAP8 Inchworm Pushups8 Step Ups5/5 Hand over Hand Ring Rows10 Shoulder Taps8 Box Jumps8 Hanging Knee Raises WORKOUT EMOM x 25 MINUTESMIN 1… Continue reading

January 28, 2024 / W.O.D.
02/01/2024 Thursday’s Workout

WARMUP 10 min AMRAP20 Mountain Climbers20 Shoulder Taps10 Scap Push-Ups10 Groiner + Twists12 PVC Pass Throughs8/8 Split Stance PVC RDL6 PVC High Hang Muscle Snatch* EXTENDED WARMUP 3 SETS*5 Hang… Continue reading

January 28, 2024 / W.O.D.