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W.O.D.

11/26/2023 Sunday’s Workout

WARMUP AMRAP x 7 MINUTES:40 Cardio Choice10 Air Squat + Step-Up10 Push-Up + Alt. Shoulder Tap10 Alt. Straight Leg Sit-Ups SKILL ON A 10:00 RUNNING CLOCK…Practice a Gymnastic Skill* *Skill… Continue reading

November 19, 2023 / W.O.D.
11/25/2023 Saturday’s Workout

WARMUP 2-3 ROUNDS (Time Permitting):30 Bike*10 PVC Pass Through5 PVC Muscle Snatch5 PVC Snatch Grip Push Jerk7 Up-Downs7 Scap Pull-Ups + 5 Kip Swings* *Build pace each round (EZ→Mod→Hard)**RND 2+3… Continue reading

November 19, 2023 / W.O.D.
11/24/2023 Friday’s Workout

WARMUP 10 Alt. Lunge-Lunge-Squat20 Fast Single Unders + 20 Tall Jump Single Unders5/5 Staggered Stance Good Mornings Into… 5 Muscle Cleans + 5 Power Cleans w/ Empty Barbell:20 Penguin Jumps*20… Continue reading

November 19, 2023 / W.O.D.
11/23/2023 Thursday’s Workout

WARMUP LINE DRILLS*5/5 Leg Swings (Side-Side)5/5 Leg Swings (Front to Back)Hamstring ScoopsHip Open GateHip Close GateHigh KneesButt Kicker200m Run *25ft out and jog back Into.. 1 ROUND8 Up-Down8 KB Deadlifts8… Continue reading

November 19, 2023 / W.O.D.
11/22/2023 Wednesday’s Workout

WARMUP 1 ROUND50 Jumping Jacks10-12 Slow Supinated Band Pull-Aparts8 Alt. Samson Lunges8 Alt. Groiners (Hold for :10-:15 per side) Into… 2-3 ROUNDS (Time Permitting)10 DB Goblet Squats6/6 Single Arm DB… Continue reading

November 19, 2023 / W.O.D.
11/21/2023 Tuesday’s Workout

WARMUP 2 ROUNDS300m/250m Row12 Alt. Step-Ups12 Glute Bridge-Ups3-5 SLOW Jefferson Curls Into… 1 ROUND300m/250m Row8 Barbell RDLs8 Box Jumps8 Cat/Cows STRENGTH Deadlift for load:8-6-4 | 6-4-2* *Start Light and build… Continue reading

November 19, 2023 / W.O.D.
11/20/2023 Monday’s Workout

WARMUP 2 SETS10 Jumping Jack Toe Touches8 Air Squats6 Clean Deadlifts4 Alt. Groiners into… 2 SETS10 Broad Jumps8 Power Cleans6 Front Squats4/4 Moose Antlers STRENGTH Push Jerk for load:8-6-4 |… Continue reading

November 19, 2023 / W.O.D.
11/19/2023 Sunday’s Workout

WARMUP 2 ROUNDS (3:00 CAP)10/10 Wrist Circles10 Slow Scap Pull-Ups10 Alt. Samson Lunges Into… TABATA 8 ROUNDS (:20 ON / :10 OFF)*MVMT 1 – Lunge + Lunge + Air Squat**MVMT… Continue reading

November 12, 2023 / W.O.D.
11/18/2023 Saturday’s Workout

WARMUP 1 ROUND1:30 Cal Bike10 Calf + Tib Raises20 Bunny Hops10 Sumo Stance Good Mornings10 Alt. BB Elbow Punches Into… 2 ROUNDS:45 Cal Bike30 Single Unders*10 BB RDLs10 BB Upright… Continue reading

November 12, 2023 / W.O.D.
11/17/2023 Friday’s Workout

WARMUP MOBILITY PREP 1 SET10 Cat Cows10 Alt. Groiners10 Alt. Ankle Rocks from Deep Squat10 Alt. Squat Reach Into… 1 ROUND10 Scap Push-Ups10 Alt. Lunges10 WB Front Squats10 WB Push… Continue reading

November 12, 2023 / W.O.D.