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W.O.D.

08/28/2023 Monday’s Workout

WARMUP AMRAP x 4 MINUTES:30 Bike4 Scap Push-Ups (on hands or forearms)8 Alt. Deadbugs4 Up-Downs Into… AMRAP x 4 MINUTES:30 Bike8 Banded Pull Aparts4 Push-Ups8 Sit-Ups STRENGTH Bench Press for… Continue reading

August 27, 2023 / W.O.D.
08/27/2023 Sunday’s Workout

WARMUP 12 WB Front Squats12 Alt. Box Step-Ups12 KB Deadlifts Into… 10 WB Thruster10 Box Jumps (20)10 KB Russian Swings Into… 8 Wall Ball Shots8 Box Jumps8 KB Swings (Overhead)… Continue reading

August 20, 2023 / W.O.D.
08/26/2023 Saturday’s Workout

WARMUP 2-3 ROUNDS (Time Permitting)1:00 Row10 Alt. Lunges*5 BB Up and Overs**20 Lateral Hops (Over Bar Optional)5 Burpees *RND 2+3 complete Barbell Back Rack Lunges.**Barbell starts in the front rack,… Continue reading

August 20, 2023 / W.O.D.
08/25/2023 Friday’s Workout

WARMUP 2 ROUNDS10 Jumping Jack + Toe Touch5 Drop Squats*5 High Hang High Pulls (empty BB)5 Strict Press10 Alt. Groiners *Start on your toes with your hands at your side… Continue reading

August 20, 2023 / W.O.D.
08/24/2023 Thursday’s Workout

WARMUP AMRAP x 3 MINUTES10 Slow Wrist Circles*8 Samson Lunges6 Scap Push-Up to Pike Into… AMRAP x 4 MINUTES:30 Mod Pace Bike6 Alt. Step-Ups6 Up-Downs + Shoulder Tap6 Inchworms +… Continue reading

August 20, 2023 / W.O.D.
08/23/2023 Wednesday’s Workout

WARMUP 4 min Rowing EMOM(:35 Mod rowing, :25 EZ Row) 1 min restThen… AMRAP x 5 MINUTES8 KB Deadlifts8 Lunges8 Ring Rows6 Kip Swings WORKOUT “ROWING HELEN” 3 ROUNDS FOR… Continue reading

August 20, 2023 / W.O.D.
08/22/2023 Tuesday’s Workout

WARMUP 1-2 ROUNDS10 Bunny Hops + 10/10 Single Leg Hops10 Elbow Punches8 BB Good Mornings6 Cossack Squats Into… 2 ROUNDS30 Single Unders20 Bicycle Crunches5 Hang Muscle Cleans5 Front Squats EXTENDED… Continue reading

August 20, 2023 / W.O.D.
08/21/2023 Monday’s Workout

WARMUP 1 min Cardio Choice Into… 1-2 ROUNDS5 Bootstrappers10 Up-Downs5 Air Squats5/5 Plate Around the Worlds5 Burpees Into… 1-2 ROUNDS5 PVC Pass Throughs5 PVC Snatch Grip Upright Rows5 PVC Behind… Continue reading

August 20, 2023 / W.O.D.
08/20/2023 Sunday’s Workout

WARMUP AMRAP x 4 MINUTES4 Plank to Pike4 Alt. Groiners4/4 Staggered Stance Good Mornings4 Alt. Cossack Squat Into… AMRAP x 4 MINUTES:30 Cardio Choice (RPE 4/5)10 Single Unders4 KB Deadlift4… Continue reading

August 13, 2023 / W.O.D.
08/19/2023 Saturday’s Workout

WARMUP 2 ROUNDS10 Alt. Box Step-Ups8 Up-Downs + 2 Scap Push-Ups*6 Knee Push-Ups + Down Dog10 Tuck-Ups *Complete the sprawl back of the Up-Down, complete 2 Scap Push-Ups, then jump… Continue reading

August 13, 2023 / W.O.D.