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W.O.D.

01/21/2024 Sunday’s Workout

WARMUP 1 ROUND1:00 Bike8 Scorpions8 Cossack Squats10 Deadbugs Into… 1 ROUND1:00 Bike8 Scap Push-Up + Shoulder Taps*8/8 Split Squats10 Bird Dogs*Athletes perform 1 Scap Push-Up, then 1 Shoulder Tap on… Continue reading

January 14, 2024 / W.O.D.
01/20/2024 Saturday’s Workout

WARMUP 2 ROUNDS50 Single Unders10 Alt. Lunges10 Ring Rows5 Scap Pull-Ups Into… 2 ROUNDS:30 Double Unders*7 BB Front Squats7 BB Strict Press or Push Press7 Challenging Ring Rows7 Kip Swings… Continue reading

January 14, 2024 / W.O.D.
01/19/2024 Friday’s Workout

WARMUP 8 MIN AMRAP 10 BW Good Mornings5 Cat/Cows10 Alt. Deadbugs5 Jefferson Curls1:00 Row5/5 Staggered Stance Deadlifts w/Empty Barbell10 Glute Bridge-Ups:30 Glute Bridge Hold WORKOUT AMRAP x 10 MINUTES300/250m Row10… Continue reading

January 14, 2024 / W.O.D.
01/18/2024 Thursday’s Workout

WARMUP 2 ROUNDS5 Push-Up to Pike10 Alt. Step-Ups10 Elbow Punches5 Strict Press Into… 2 ROUNDS5 Up-Downs5 Box Jumps5 Muscle Clean5 Push Press SKILL EMOM x 6 MINUTES3-5 Handstand Push-Upsor3-5 DB… Continue reading

January 14, 2024 / W.O.D.
01/17/2024 Wednesday’s Workout

WARMUP 3 min Row (increase intensity each minute)into… 8 MIN AMRAP 10 KB Deadlifts10 Alt. Dead Bugs5 Scap Pull-Ups5 Kip Swings10 RKB Swings10 Tuck-Ups5 Kipping Knee Raises WORKOUT EVERY 4:00… Continue reading

January 14, 2024 / W.O.D.
01/16/2024 Tuesday’s Workout

WARMUP AMRAP x 7 MINUTES*1:00 Bike10 Lunge + Lunge + Air Squat10 Medball Ground to Overhead10 Medball Sit-Ups *Increase intensity after each Round WORKOUT EMOM x 12 MINUTESMIN 1 –… Continue reading

January 14, 2024 / W.O.D.
01/15/2024 Monday’s Workout

WARMUP 2 ROUNDS10 Cat Cows10 Alt. Scorpion Kicks5 Push-Up to Pike10 Kang Squats Into… 2-3 ROUNDS (TIME PERMITTING)30 Single Unders*7 Barbell RDLs7 Barbell Clean Deadlift7 Barbell Hang Muscle Cleans7/7 Single… Continue reading

January 14, 2024 / W.O.D.
01/14/2024 Sunday’s Workout

WARMUP EMOM x 10 MINUTES (:40 ON/ :20 OFF)MIN 1 – CardioMIN 2 – SA KB Swing (L)MIN 3 – Curtsey Lunge + Step-UpMIN 4 – SA KB Swing (R)MIN… Continue reading

January 7, 2024 / W.O.D.
01/13/2024 Saturday’s Workout

WARMUP 2 ROUNDS5 Inch Worms5/5 Groiner Twists10 Cossack Squats10 PVC Pass Throughs10 Up Downs6 PVC Hang Muscle Snatch6 PVC Snatch Grip Push Jerks6 PVC Overhead Squat STRENGTH EVERY 1:30 x… Continue reading

January 7, 2024 / W.O.D.
01/12/2024 Friday’s Workout

WARMUP 8 min AMRAP8 Alt. Samson Lunges40 Single Unders*8 Alt. Lunges**8 Air Squats w/ :02 Pause at the Bottom** *Switch to either 35 Double Unders or 5 sets of 5… Continue reading

January 7, 2024 / W.O.D.