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W.O.D.

04/07/2023 Friday’s Workout

WARMUP 2 min Bike Into… 2 ROUNDS12 Med Ball Ground to OH10 PVC Pass Through8 Alt. Groiners Into… 1-2 ROUNDS5 PVC Snatch Deadlift5 PVC High Hang Muscle Snatch5 Med Ball… Continue reading

April 2, 2023 / W.O.D.
04/06/2023 Thursday’s Workout

WARMUP 2-3 ROUNDS1:00 Cardio Choice5/5 Split Squats10 Sit-Ups10 Dante Rows10 Ring Rows STRENGTH ON A 8:00 RUNNING CLOCK…Strict Chest to Bar*/Pull-Up Practice *Focus on wider grip + leaning back to… Continue reading

April 2, 2023 / W.O.D.
04/05/2023 Wednesday’s Workout

WARMUP 2 ROUNDS8 Toe Touch + Jump Jack8 Up-Downs8 Good Mornings (1st round BW, 2nd round weighted)8/8 Single Leg RDL Into… 2 ROUNDS10 Empty BB RDL’s—10 Empty BB DL’s10 Glute… Continue reading

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

WARMUP 2 min Row Into… AMRAP x 5 MINUTES5 Scap Pull-Ups5 Banded Pull Aparts5 Banded Strict Press10 Hollow Rocks STRENGTH Shoulder Press for load:3×6*Tempo Strict Press (21X1) *Keep weight Moderate-Heavy… Continue reading

April 2, 2023 / W.O.D.
04/03/2023 Monday’s Workout

WARMUP AMRAP x 4 MINUTES:30 Mod Bike20 Single Unders5 Bootstrappers5 BB Hang High Pulls Into… AMRAP x 4 MINUTES:30 Fast Bike20 Double Unders5 Hang Power Cleans5 Front Squats STRENGTH Back… Continue reading

April 2, 2023 / W.O.D.
04/02/2023 Sunday’s Workout

WARMUP PART 1 → AMRAP x 2 MINUTES4 Alt. Groiners8 Slow Arm Haulers8 Alt. Thoracic Squat Rotations Then Into… PART 2 → Progressive Warm-Up1 ROUND5 Up-Downs w/4 Alt. Shoulder Taps*5/5… Continue reading

March 26, 2023 / W.O.D.
04/01/2023 Saturday’s Workout

WARMUP ON AN 8:00 RUNNING CLOCK… 2 ROUNDS5 KB Deadlift5/5 Single Arm Russian KB Swings — 5 Russian KB Swings10 Sit-ups — 10 Lunges10 Alt. Bird Dogs → 10 Alt…. Continue reading

March 26, 2023 / W.O.D.
03/31/2023 Friday’s Workout

WARMUP 2 ROUNDS:30 Single Unders:30 Alt Groiners:30 90/90 Hip Rotations:15/:15 Wall Calf Stretch 2 ROUNDS30 Reps Single Single High Jump — Single Single Double6 Elbow Punches → Muscle Clean6 Front… Continue reading

March 26, 2023 / W.O.D.
03/30/2023 Thursday’s Workout

WARMUP 2 ROUNDS30 Jumping Jacks10 Banded Upright Rows10 Supinated Band Pull-Aparts10 Overhead Band Pull-Aparts Into… 2 ROUNDS30 sec Bike10 Ring Rows w/ :01 Pause at Rings10 Scap Pullups10 Straight Arm… Continue reading

March 26, 2023 / W.O.D.
03/29/2023 Wednesday’s Workout

WARMUP :45 Row5 Scap Push-Ups5 Strict PressInto…:45 Row5 Hand Release Push-Ups5 Push PressInto…:45 Row5 Pike Push-Ups5 Push Jerks STRENGTH Shoulder Press for load:3×8*Tempo Strict Press (31X1) *Keep weight Moderate+ across… Continue reading

March 26, 2023 / W.O.D.