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W.O.D.

09/17/2023 Sunday’s Workout

WARMUP AMRAP x 4 MINUTES2-4-6 and so on…Alt. Box Step-OversAlt. DB DeadliftsRing Rows Short Rest Into… 2 ROUNDS5/5 DB Hang Power Clean*5/5 DB Push Press*7 Box Jump Overs7 Kip Swings… Continue reading

September 10, 2023 / W.O.D.
09/16/2023 Saturday’s Workout

WARMUP AMRAP x 5 MINUTES:30 Row (Mod pace)4 Alt. Samson Stretches8 Hollow Rocks4 Up-Downs8 Air Squats Into… AMRAP x 5 MINUTES:30 Row (Mod+ Pace)4 Kang Squats8 Sit-Ups4 Burpees8 Jumping Air… Continue reading

September 10, 2023 / W.O.D.
09/15/2023 Friday’s Workout

WARMUP AMRAP x 7 MINUTES1:00 Bike7 Vertical Ring Row7/7 Split Squats*7 Barbell Strict Press14 Alt. V-Ups *Can be performed with Barbell WORKOUT FOR TIME60/50 Cal Bike50 Back Rack Alt. Lunges… Continue reading

September 10, 2023 / W.O.D.
09/14/2023 Thursday’s Workout

WARMUP 2 SETS:30 Row8 PVC Pass Throughs8 Bootstrap Squats8 Calf Raises8 Knee Push-Ups OR 8 Standard Push-Ups into… 2 SETS:30 Row8 PVC Windmills8 PVC Front Squats8 Tib Raises8 Hand Release… Continue reading

September 10, 2023 / W.O.D.
09/13/2023 Wednesday’s Workout

WARMUP 2 ROUNDS:45 Jumping Jacks10 Barbell Deadlifts10 Upright Rows10 Tuck-Ups Into… 2 ROUNDS8 Scap Pull-ups / Scap Depressions10 V-Ups5 Tall Jumps10-12 Alt. Elbow Punches STRENGTH EMOM x 8 MINUTES1 Power… Continue reading

September 10, 2023 / W.O.D.
09/12/2023 Tuesday’s Workout

WARMUP 1:00 Cardio Into… 2 ROUNDS10 Scap Push-Ups7 Up Downs with Shoulder Tap7/7 DB Strict Press10 Slam Ball Ground to OH WORKOUT AMRAP x 20 MINUTES*3:00 Cardio Choice**10/10 Single Arm… Continue reading

September 10, 2023 / W.O.D.
09/11/2023 Monday’s Workout

WARMUP AMRAP x 5 MINUTES5 Empty Barbell RDLs5 Alt. Step-Ups*5 Kip Swings5 Ring Rows *At 2:30, switch to Box Jumps WORKOUT “STAND TALL” FOR TIME2001m Row -Into- 9 ROUNDS11 Deadlifts… Continue reading

September 10, 2023 / W.O.D.
09/10/2023 Sunday’s Workout

WARMUP AMRAP x 5 MINUTES:30 Bike10 Scap Push-Ups10 Alt. Shoulder Taps5/5 Single Arm Ring Row Into… AMRAP x 5 MINUTES150m/100m Row5 Tempo Barbell Strict Press (:03 descent)10 Scap Pull-Ups10 Ring… Continue reading

September 3, 2023 / W.O.D.
09/09/2023 Saturday’s Workout

WARMUP :30 Calf Tib Raises10 Empty BB Deadlifts:30 Single Unders10 Alt. BB Elbow Punches:30 Single Single Double Under attempts10 Air Squats:30 Double Unders or SSD attempts Into… 1-2 ROUNDS (Time… Continue reading

September 3, 2023 / W.O.D.
09/08/2023 Friday’s Workout

WARMUP AMRAP x 4 MINUTES25’ Bear Crawl6 Inch Worms + Push-Up6 Tuck-Ups6 Jefferson Curls Into… AMRAP x 4 MINUTES6 Slam Ball Deadlifts6 Slam Ball Curl to Press6 Push-Up to Pike:30… Continue reading

September 3, 2023 / W.O.D.