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W.O.D.

01/21/2025 Tuesday Workout

WARM UP1 min BikeInto…2 ROUNDS5 Inch Worms into Up Dog/Down Dog10 Good Mornings8 Jefferson Curls5/5 Bodyweight Lunges10 Shoulder taps5/5 Cat/Cow 1 min BikeInto…2 ROUNDS5 Tempo RDL (31X1)5/5 BB Front Rack… Continue reading

January 19, 2025 / W.O.D.
01/20/2025 Monday Workout

WARM UPSPECIFIC MOBILITY:45/:45 Banded Lat Stretch:45/:45 Banded Ankle Distraction:45/:45 Banded Hip Distraction Into… 3 ROUNDS (Switch last movement on RD 3)8 Burpees→8 Alt. DB Burpees10 Tuck-Ups→10 V-Ups10 Alt. DB Deadlifts→10… Continue reading

January 19, 2025 / W.O.D.
01/19/2025 Sunday Workout

WARM UP3 ROUNDS6 Burpee Prep*6 Lateral Step Overs6/6 Staggered Stance KB Deadlift8 Alt. Cossack Squats (Option for Goblet)10 Alt. Deadbugs *RD 1: Inch Worms + Push-UpRD 2: 6 Up-Down +… Continue reading

January 12, 2025 / W.O.D.
01/18/2025 Saturday Workout

WARM UP3 ROUNDS3:00 Row →2:00 Row →1:00 Row10 Banded Pull Aparts→10 Scap Pull Ups + 5 Ring Rows →10 Kip Swings8 Kang Squats →8 Squat Jumps→8 Empty BB Front Squats… Continue reading

January 12, 2025 / W.O.D.
01/17/2025 Friday Workout

WARM UPMOBILITY ROUND5 Up/Down Dog8 Groiner into Pigeon Pose5 Quadruped Forward + Backward Hip Circles10 Cat/Cow Into… 2 ROUNDS50 Single Unders→30 Double Unders10 Good Mornings (BB Optional)→10 BB RDLs10 Deadbugs… Continue reading

January 12, 2025 / W.O.D.
01/16/2025 Thursday Workout

WARM UP2 ROUNDS6 Cat Cows6/6 Moose Antlers6 Alt. Samson Lunges6 Pike Push-Ups Into… 2-3 ROUNDS1:00 Cardio Choice5 Tempo Push-Ups (31×1)5/5 Seated Arnold Press10 Alt. Step-Ups WORKOUT3 SETS FOR QUALITY2:00 Cardio… Continue reading

January 12, 2025 / W.O.D.
01/15/2025 Wednesday Workout

WARM UP1 ROUND.4km Bike8 Groiners8 Glute Bridges8 Down Dog to Cobra10 Hamstring Sweeps8 Hip Openers.3km Bike Into 2 ROUNDS (Time Permitting)10 BB RDL8 BB High Pulls6 High Hang Muscle Cleans10… Continue reading

January 12, 2025 / W.O.D.
01/14/2025 Tuesday Workout

WARM UP2 ROUNDS10 Alt. 90-90 Hip Rotations5 Bootstrappers10 Scap Pull-Ups:30 Bottom of Squat Hold (Active Hold!) Into… 2 ROUNDS10 Jump Squats10 Banded Lat Pushdowns10 Kip Swings5 Lunge-Lunge-Squats* *1 Rep =… Continue reading

January 12, 2025 / W.O.D.
01/13/2025 Monday Workout

WARM UP1-2 MOBILITY ROUNDS5 Inchworms w/ Push Up10 Alt Pike Toe Taps5/5 Moose Antlers10 Glute Bridge Raises10 Bird Dogs Into… 3 ROUNDS8 Push Ups→8 Pike Push Up→8 Push Press8 KB… Continue reading

January 12, 2025 / W.O.D.
01/12/2025 Sunday Workout

WARM UP2 ROUNDS100M Jog5/5 Leg Swings Forward + Backward5/5 Leg Swings Side to Side10 Tib + Calve Raises10 Alt Groiners10 Bird Dogs Into… 2 ROUNDS200M Run10 Alt Step Ups→ 8… Continue reading

January 5, 2025 / W.O.D.