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W.O.D.

11/30/2024 Saturday Workout

WARMUP2 SETS8 Lunge-Lunge-Squat8 Alt. Box Step-Overs8 Up-Downs8 Ring Rows or 4-6 Strict Pull-Ups Into… 1-2 SETS8 KB or DB Goblet Lunges8 Box Jump Overs8 Burpees8 Kip Swings SKILLEVERY 1:30 x… Continue reading

November 24, 2024 / W.O.D.
11/29/2024 Friday Workout

HAPPY DAY AFTER THANKSGIVING! Schedule: Open Gym today from 10:00am-12:00Pm WARMUP1:00 Bike10 PVC Pass Through10 Alt. Groiner + Twists7-10 Scap Pull-Ups5-7 Kip Swings10 Tuck-Ups Into… 2 ROUNDS*5 Snatch/Clean Deadlift5 Hang… Continue reading

November 24, 2024 / W.O.D.
11/28/2024 Thursday Workout

HAPPY THANKSGIVING! Schedule: Open Gym today from 8:00am-9:30am WARMUP1-2 ROUNDS:30 High Knees:30 Butt Kickers5/5 Side Plank Rotations10 Alt. Samson Lunges10 Feet Elevated Calf Raises Into… 2-3 ROUNDS (w/partner)*200m Run Together**P1:… Continue reading

November 24, 2024 / W.O.D.
11/27/2024 Wednesday Workout

WARMUP3 ROUNDS OF . . .12 Toe Touch Jumping Jacks8 BB Good Mornings –> Deadlifts8 Box Step-Ups –> Box Jumps8 WB Front Squats –> WB Thrusters10 Scap Pull-Ups –> Pullups… Continue reading

November 24, 2024 / W.O.D.
11/26/2024 Tuesday Workout

WARMUPEMOM x 8 MINUTESMIN 1 – :45 Row*MIN 2 – 8 Shoulder Tap Up/Down + 10 Lateral hops (over rower optional)MIN 3 – :10 Hollow Hold + 10 Hollow RocksMIN… Continue reading

November 24, 2024 / W.O.D.
11/25/2024 Monday Workout

WARMUP2 ROUNDS6 Up-Dog Down-Dogs6 Arm Haulers6 Push-up to Pike6/6 Single Leg Glute Bridge Ups6/6 Split Squats25 Single Unders Into… 1 ROUND6 DB Push Press OR Pike Push-Ups10 Barbell Front Rack… Continue reading

November 24, 2024 / W.O.D.
11/24/2024 Sunday Workout

WARMUPTABATA (8 ROUNDS – :20 WORK / :10 REST)MVMT 1 – Hollow Hold/RocksMVMT 2 – Superman Hold/Rocks Into… 3 ROUNDS250/200m Row10 Alt. Samson Lunges (Alternative Option: Alt. Groiners)5/5 SA Ring… Continue reading

November 18, 2024 / W.O.D.
11/23/2024 Saturday Workout

WARMUP2 ROUNDS:30s Single Unders10 Alt. Cossack Squats8 KB Deadlifts6 Down Dog to Cobra4 Alt. Groiners Into… 2 ROUNDS:30s Double Unders / Single-Single-Doubles10 Alt. Lunges8 RKB Swings6 Up-Downs4 Cat Cows PARTNER… Continue reading

November 18, 2024 / W.O.D.
11/22/2024 Friday Workout

WARMUPGENERAL WARM-UP3 ROUNDS:15 High Knees in place:15 Butt Kickers in place:15 Push-Up to Down Dog:15 Squat Into… SPECIFIC WARM-UP2 ROUNDS100m Row10 Alternating V-Ups*8 Elbow Punches6 Strict Press4 Front Squats *2nd… Continue reading

November 18, 2024 / W.O.D.
11/21/2024 Thursday Workout

|PARTNER WARM-UPP1 – Bike until P2 finishes 1RD, then switchP2 – 1 round of…6 Samson Lunges10 Elbow Punches6 Hang Muscle Cleans10 Sit-Ups Into… P1 – Bike until P2 finishes 1RD,… Continue reading

November 18, 2024 / W.O.D.