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W.O.D.

10/04/2023 Wednesday’s Workout

WARMUP 1:00 Row (Legs Only)20 Alt. Shoulder Taps10 Barbell Elbow Punches10 Samson Lunges Into… 1:00 Row (Legs + body)15 Slow Scap Push-Ups10 Tempo Barbell Strict Press @ 21×15/5 Moose Antlers… Continue reading

October 1, 2023 / W.O.D.
10/03/2023 Tuesday’s Workout

WARMUP EMOM x 8 MINUTESMIN 1 – 8 Scap Pull-Ups + Max Kip SwingsMIN 2 – 8 RDL + Max Glute Bridge-UpsMIN 3 – 8 Scap Push-Ups + Max Alt…. Continue reading

October 1, 2023 / W.O.D.
10/02/2023 Monday’s Workout

WARMUP 2 ROUNDS1:00 Bike20 Hops10/10 Single-Leg Hops10 Alt. Samson Lunge10/10 Ankle Stretch on Wall/Rig Into… 2 ROUNDS30 Single Unders*10 Cossack Squats6/6 Knees Over Toe Lunges**6 Push-Up + Down Dow *2nd… Continue reading

October 1, 2023 / W.O.D.
10/01/2023 Sunday’s Workout

WARMUP 1-2 ROUNDS30 Mtn Climbers20 Shoulder Taps10 Scap Pull-Ups10/10 DB Bent Over Row into… 2 ROUNDS5 Up-Downs10 Alt. DB Slides5/5 SA Ring Row5 Scap Retracts5 Kip Swings WORKOUT 2 ROUNDS… Continue reading

September 21, 2023 / W.O.D.
09/30/2023 Saturday’s Workout

WARMUP AMRAP x 5 MINUTES100m Row10 Alt. Box Step-Overs100m Row5 Box Jumps w/ Step-Down Into… 10 Alt. Plate Around the Worlds10 Plate Presses10 Plate Front Raises10 Scap Push-Ups10 Burpees STRENGTH… Continue reading

September 21, 2023 / W.O.D.
09/29/2023 Friday’s Workout

WARMUP 2 ROUNDS10 Wrist Rocks (Fingers Pointed Forward)10 Wrist Rocks (Fingers Pointed Backward)10 Scap Push-Ups5 Yoga Push-Ups5 Hand Release Push-Ups:20 Handstand or Pike Hold Into… 2 ROUNDS5 Snatch Grip RDL5… Continue reading

September 21, 2023 / W.O.D.
09/28/2023 Thursday’s Workout

WARMUP EVERY 3:00 x 3 SETS:30 Bike (Increasing Pace each round)12 Alt. KB Around the Worlds12 Glute Bridge-Ups12 Deadbugs Mobility options in the remainder of the 3:00 window…(Weighted) Good MorningsAlt…. Continue reading

September 21, 2023 / W.O.D.
09/27/2023 Wednesday’s Workout

WARMUP EMOM x 10 MINUTES (:45 WORK / :15 REST)MIN 1 – Scap Push-ups / Scap Pull-UpsMIN 2 – Alt. Samson Lunges / Squat HoldMIN 3 – Knee Push-Ups /… Continue reading

September 21, 2023 / W.O.D.
09/26/2023 Tuesday’s Workout

WARMUP 2 ROUNDS10 Jumping Jack + Toe Touches5 Jefferson Curls10 Alt. Elbow Punches5 Calf + Tib Raises10 Alt. BW Lunges Into… 2 ROUNDS20 Single Unders5 Deadlifts10 Alt. Front Rack Lunges5/5… Continue reading

September 21, 2023 / W.O.D.
09/25/2023 Monday’s Workout

WARMUP 2:00 Row Into… 2 ROUNDS10 Banded Pull Aparts6 Alt. Bottom of Squat Thoracic Rotations10 Banded W’s6 Scap Pull-Ups + 6 Kip Swings Into… 2:00 Row STRENGTH Overhead Squat for… Continue reading

September 21, 2023 / W.O.D.