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W.O.D.

01/05/2024 Friday’s Workout

WARMUP TABATA STYLE2 ROUNDS (:20 ON / :10 OFF)BikeUp-DownsShoulder TapsAlt. Single DB Deadlift Into… 2 ROUNDS:30 Bike3 Push-Ups3 Burpees6 Alt. Hang DB Cleans WORKOUT AMRAP x 12 MINUTES15/12 Cal Bike12… Continue reading

December 31, 2023 / W.O.D.
01/04/2024 Thursday’s Workout

WARMUP AMRAP x 8 MINUTES:30s Cardio Choice4/4 Single Arm DB Strict Press8 Box Step-Ups8 Tuck-Ups4/4 S.A. Front Rack Lunges8 Box Jumps8 V-Ups SKILL EMOM x 8 MINUTESMIN 1 – :50… Continue reading

December 31, 2023 / W.O.D.
01/03/2024 Wednesday’s Workout

WARMUP 2 min Row Into… 2 ROUNDS10 KB Deadlifts*8 Slow Ring Rows6 Scap Pull-Ups4 Push-Up to Pike**4 Up-Downs *RND 2 complete Russian KB Swings.**RND 2 complete 6 Hand Release Push-Ups…. Continue reading

December 31, 2023 / W.O.D.
01/02/2024 Tuesday’s Workout

WARMUP AMRAP X 8 min10 Up-Downs10 Good Mornings10 Tuck-Ups10 Kang Squats10 V-Ups10 Scap Pull-Ups10 Knee Raises WORKOUT AMRAP x 8 MINUTES2-4-6 and so on…Back Squats (135/95)Toes to Bar (Score is… Continue reading

December 31, 2023 / W.O.D.
01/01/2024 Monday’s Workout

WARMUP 2:00 Row Into… AMRAP x 7 MINUTES:30 Row5 Above the Knee Deadlifts w/empty barbell5 Empty Barbell Upright Rows5 Up-Downs over the Bar (option to step over)5 Inch Worms +… Continue reading

December 31, 2023 / W.O.D.
12/31/2023 Sunday’s Workout

WARMUP GENERAL WARM-UP2-3 ROUNDS:30 Bike10 PVC Pass Thrus10 Box Step-Overs*10 Kip Swings *Switch to 8 Box Jump Overs for the third round. Into… 1-2 ROUND BB SPECIFIC WARM-UP (TIME PERMITTING)*7… Continue reading

December 24, 2023 / W.O.D.
12/30/2023 Saturday’s Workout

WARMUP 2 SETS:30 Row10 Alt. Samson Lunges5 Push-Up to Pike10 Jumping Jack Toe Touches:30 Row10 Alt. Lunges5 H.R. Push-Ups10 Up Downs STRENGTH Bench Press for load:5×5 *Build to Moderate+ and… Continue reading

December 24, 2023 / W.O.D.
12/29/2023 Friday’s Workout

WARMUP 2 ROUNDS 30 Single Unders10 Ring Rows10 KB Deadlifts10 False Grip Ring Rows10 Russian KB Swings5 Kip Swings:10 Top of Ring Support:10 Bottom of Ring Support SKILL EMOM x… Continue reading

December 24, 2023 / W.O.D.
12/28/2023 Thursday’s Workout

WARMUP :20 Arms Only Row:20 Body/Arms Row:20 Legs Only Row2 min Full Body Row Into… 3 ROUNDS (Coach Led)10 Barbell RDL*8 SLOW Upright Rows6 Hang Muscle Cleans12 Alt. Elbow Punches6… Continue reading

December 24, 2023 / W.O.D.
12/27/2023 Wednesday’s Workout

WARMUP AMRAP x 10 min 10 Toe Touch Jumping Jacks20 Shoulder Taps30 Mountain Climbers10 Scap Pull-Ups6 Up-Downs SKILL ON AN 8:00 RUNNING CLOCK…Practice Rope Climbs* *Practice getting feet as high… Continue reading

December 24, 2023 / W.O.D.