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W.O.D.

04/17/2023 Monday’s Workout

WARMUP AMRAP x 5 MINUTES*6 Wall Ball Deadlift6 WB Push Press6 WB Front Squat6 Up-Downs6 Ring Rows *From 3:00-5:00, complete: 10 WB Thrusters + 8 Burpees + 6 Kip Swings…. Continue reading

April 16, 2023 / W.O.D.
04/16/2023 Sunday’s Workout

WARMUP 3 ROUNDS FOR QUALITY1:00 Cardio Choice (Increase pace each round)*5/5 Shoulder Circles Forward/ Backward10 Single DB Upright Row**10 Single DB Crush Curl**5/5 Single DB Arnold Press** *Athletes choice to… Continue reading

April 9, 2023 / W.O.D.
04/15/2023 Saturday’s Workout

WARMUP 2 ROUNDS:20 Single Unders4 Inchworm + 3 Scap Push-Ups6 Deadlifts6 Upright Rows12 Elbow Punches Into… 1-2 ROUNDS (Time Permitting):20 Double Unders OR Single-Single-Doubles8 Push-Ups8 Ring Rows*5 Hang Muscle Cleans5… Continue reading

April 9, 2023 / W.O.D.
04/14/2023 Friday’s Workout

WARMUP 2:00 Easy Pace Bike into.. 2 ROUNDS10 Alt. Groiners10 Alt. Cossack Squats10 Alt. Reverse Lunges10 DB Goblet Squat w/ :02 Pause in bottom into…. 1:00 Fast Pace Bike STRENGTH… Continue reading

April 9, 2023 / W.O.D.
04/13/2023 Thursday’s Workout

WARMUP 20 Mountain Climbers7 Push-Up to Pike10 Scap Pull-Ups10 BB Strict Press Into… 15 Jumping Jacks5 Inch Worms8 Tuck Ups8 BB Muscle Clean Into… 10 Toe Touch Jumping Jacks3 Wall… Continue reading

April 9, 2023 / W.O.D.
04/12/2023 Wednesday’s Workout

WARMUP 2 ROUNDS*10 KB Deadlifts → 10 KB Sumo Deadlift High Pulls1:00 Row (Legs + Hips only) → 1:00 Row (Arms + Legs)10 Banded Lat Pull-Downs → 10/10 Banded Plank… Continue reading

April 9, 2023 / W.O.D.
04/11/2023 Tuesday’s Workout

WARMUP EMOM x 8 MINUTES (:40 On / :20 Off)MIN 1 – Scap Push-Up + Alt. Shoulder TapMIN 2 – Slow Step-Ups*MIN 3 – Seated DB Alt. Arnold PressMIN 4… Continue reading

April 9, 2023 / W.O.D.
04/10/2023 Monday’s Workout

WARMUP 2 ROUNDS1 min Row5 Cat Cows8 Banded Glute Bridge-Up6 Banded Glute Bridge-Up + Abduction*4/4 Banded Fire Hydrants** Into… 2 ROUNDS7 Above the Knee Deadlifts7 Below The Knee Deadlifts7 Tempo… Continue reading

April 9, 2023 / W.O.D.
04/09/2023 Sunday’s Workout

WARMUP AMRAP x 4 MINUTES4 Up-Dog to Down-Dog4/4 Moose Antlers4 Burpees4 Alt. Step-Ups Into… 2 ROUNDS4/4 Half Kneeling Single Arm Arnold Press4 Scap Pull-Ups + 4 Kip Swings4 Jumping Pull-Ups… Continue reading

April 2, 2023 / W.O.D.
04/08/2023 Saturday’s Workout

WARMUP 2 ROUNDS:45 Cal Row (increasing intensity)10 Lunges5/5 Single Arm DB Deadlifts10 Single DB Curls12 Slow Alt. Shoulder Taps Into… 2 ROUNDS:45 Cal Row (increasing intensity)10 Lunges5/5 Single Arm DB… Continue reading

April 2, 2023 / W.O.D.