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W.O.D.

06/06/2023 Tuesday’s Workout

WARMUP GENERAL WARM-UP (10 MINUTES)EMOM x 5 MINUTES (Assault Bike)MIN 1 – :25 Arms Only + :25 Legs OnlyMIN 2 – :45 @ RPM 45-50MIN 3 – :45 @ RPM… Continue reading

June 3, 2023 / W.O.D.
06/05/2023 Monday’s Workout

WARMUP AMRAP x 3 MINUTES4 Cat Cows4 Alt. Groiners4 Inch Worms + Push-Up Into… AMRAP x 5 MINUTES5 Med Ball Ground to Overhead5 Med Ball Glute Bridge-Ups5 Med Ball Sit-Ups5… Continue reading

June 3, 2023 / W.O.D.
06/04/2023 Sunday’s Workout

WARMUP :40 Band Pull Aparts:40 Banded Upright Rows:40 Overhead Band Pull-Aparts:40 Deadbugs Into… 10 Alt. Step-Ups10 Alt. Hollow Rock10 Scap Pull-Ups Into… 10 Box Jumps10 Sit-Ups10 Ring Rows WORKOUT AMRAP… Continue reading

May 28, 2023 / W.O.D.
06/03/2023 Saturday’s Workout

WARMUP :30 Bike (Mod pace)10 Single DB Curls10 Air Squats (:01 pause @ bottom)10 Alt. Lunges Into… :30 Bike (Mod-hard pace)10 Alt. Single DB Hang Power Cleans10 Goblet Squats10 Alt…. Continue reading

May 28, 2023 / W.O.D.
06/02/2023 Friday’s Workout

WARMUP :30 Row5/5 Plate Rounds the Worlds10 Up-Downs into…. :30 Row10 Burpees:30 Barbell OH Hold into… :30 Row10 Burpees to Target10 Barbell Strict Press STRENGTH Push Press for load:5-5-5 *Keep… Continue reading

May 28, 2023 / W.O.D.
06/01/2023 Thursday’s Workout

WARMUP 2 ROUNDS5 Cat Cows10 KB Deadlift10 Scap Pull-Ups10 Alt. V-Ups Into… 5/5 Moose Antlers10 Russian KB Swings10 Kip Swings10 Tuck Ups or V-Ups STRENGTH Deadlift for load:5-5-5 *Keep weight… Continue reading

May 28, 2023 / W.O.D.
05/31/2023 Wednesday’s Workout

WARMUP AMRAP x 6 MINUTES10 Jumping Jacks5/5 Slam Ball Around the Worlds5/5 Slam Ball Single Leg RDLs10 Slam Ball Ground to Overhead INTO… 2 ROUNDS:20/:20 Single Arm Slam Ball Overhead… Continue reading

May 28, 2023 / W.O.D.
05/30/2023 Tuesday’s Workout

WARMUP 2:00 Easy Cardio Into… 2 ROUNDS10 Cat Cows8 Inch Worms + Push-Up10 Alt. Cossack Squats8 Dead Bugs Into… 1:00 Mod Cardio Into.. 2 ROUNDS8 Box Jumps10 Sit-Ups8 Up-Downs10 Lateral… Continue reading

May 28, 2023 / W.O.D.
05/29/2023 Monday’s Workout

WARMUP 20 Jumping Jacks20 High Knees20 Butt Kickers20 Shoulder Taps Into… 2 ROUNDS5 Push up to Pike5 Knee Pushups5 Scap Pull-Ups + 5 Kipping Swings10 Cossack Squats10 Air Squats WORKOUT… Continue reading

May 28, 2023 / W.O.D.
05/28/2023 Sunday’s Workout

WARMUP :45 EZ Cardio Choice*5/5 KB Suitcase Deadlift10 Alt. Cossack Squats10 Sit-Ups Into… :45 MOD Cardio Choice:20 Deadhang5/5 Lateral Box Step-Ups10 Tuck-Ups Into… :45 MOD-HARD Cardio Choice*:15/:15 KB Suitcase Hold10… Continue reading

May 20, 2023 / W.O.D.