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W.O.D.

06/26/2023 Monday’s Workout

WARMUP AMRAP x 5 MINUTES10 Alt. Step-Ups10 Calf Raises into 10 Bunny Hops6 Cat/ Cows6 Elbow Punches INTO… AMRAP x 3 MINUTES5 Clean Deadlifts20 Single Unders5 Box Jumps STRENGTH EVERY… Continue reading

June 25, 2023 / W.O.D.
06/25/2023 Sunday’s Workout

WARMUP 2-3 ROUNDS1 min Row10 Cat Cows10 Alt. KB Slides10 KB Deadlifts10 Scap Pull-Ups:20 Dead Hang WORKOUT 3 ROUNDS FOR TIME500/400m Row21 Toes to Bar15 KB Swings (70/53) (Score is… Continue reading

June 18, 2023 / W.O.D.
06/24/2023 Saturday’s Workout

WARMUP 2 SETS10 Up-Downs10 Bootstrap Squats10 SDB Bent Over Rows10 Alt. Bird Dogs Into… 2 SETS8 Up-Downs Over DB8 Single DB Goblet Squats8 Single DB Floor Press8 DB Alt. Dead… Continue reading

June 18, 2023 / W.O.D.
06/23/2023 Friday’s Workout

WARMUP WU MOBILITY (4:00 CAP)5 Cat Cows5/5 Moose Antlers8 Alt. Lunge + PVC Pass Thrus8 Behind the Neck PVC Strict Press8 PVC Good Mornings GENERAL WARM-UPAMRAP x 8 MINUTES4 Alt…. Continue reading

June 18, 2023 / W.O.D.
06/22/2023 Thursday’s Workout

WARMUP TABATA BIKE4 ROUNDS:20 EZ→MOD Bike:10 Rest Into-2 ROUNDS5 Inch Worms5/5 Hip Airplanes10/10 Med Ball Chop10/10 Side Plank Rotations:20 Wall Sit10 Slam Ball Deadlifts10 Slam Ball Push Press WORKOUT EMOM… Continue reading

June 18, 2023 / W.O.D.
06/21/2023 Wednesday’s Workout

WARMUP 1 min Cardio Choice Into… 6 min AMRAP10 Calf Raises + 10 Tib Raises10 Alt. Bird Dogs10 Good Mornings5 MB Front Squats5 MB Push Press5 MB Thrusters EXTENDED WARMUP… Continue reading

June 18, 2023 / W.O.D.
06/20/2023 Tuesday’s Workout

WARMUP AMRAP x 4 MINUTES4 Strict Press4 Ring Rows4 Straight Leg Sit-Ups20 Mountain Climbers Into… AMRAP x 5 MINUTES5 Push Press5 Jumping Pull-Ups5 Tuck-Ups20 Single Unders or Double Unders SKILL… Continue reading

June 18, 2023 / W.O.D.
06/19/2023 Monday’s Workout

WARMUP 8 min AMRAP 1 min Row12 Sit-ups10 Hand Over Hand Ring Rows – switch hands after 55/5 Split Squats10 BB Up & Overs10 BB Alt. Reverse Lunges WORKOUT 8… Continue reading

June 18, 2023 / W.O.D.
06/18/2023 Sunday’s Workout

WARMUP GENERAL WARM-UP (5 min)…2 ROUNDS5 Inchworm into Down Dog8 Alt. Lunges w/ PVC Pass Thru8 Alt. Step-Ups8 Tempo Air Squats (1111) *After the General Warm-Up and a quick break,… Continue reading

June 11, 2023 / W.O.D.
06/17/2023 Saturday’s Workout

WARMUP 2 SETS*1:00 Bike (EZ Pace)5/5 S.A. DB Bent Over Rows10 Scap Push-Ups20 Alt. Shoulder Taps10 Cat Cows 2 SETS*1:00 Bike (Mod Pace)10 DBL DB Bent Over Rows5 Up-Downs10 Push-Ups5… Continue reading

June 11, 2023 / W.O.D.