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W.O.D.

04/29/2023 Saturday’s Workout

WARMUP AMRAP x 8 MINUTES20 Jumping Jacks16 Band Pull Aparts12 Alt. Groiners8 Ring Rows4 Push-Up to Pike EXTENDED WARMUP 3 SETS10 Straight Arm Banded Push-Downs5 Kip Swings5 Reps of 1… Continue reading

April 23, 2023 / W.O.D.
04/28/2023 Friday’s Workout

WARMUP 0:00-3:00 MINRowing TABATA:20/:106 rounds, increase in intensity each round INTO.. AMRAP x 3 MINUTES8 Alt. Box Step-Ups4/4 DB Around the World4/4 Moose Antlers INTO.. AMRAP x 3 MINUTES30 sec… Continue reading

April 23, 2023 / W.O.D.
04/27/2023 Thursday’s Workout

WARMUP EMOM x 9 MINUTESMIN 1 – :40 Bike (Light→Light-Mod→Mod)MIN 2 – :40 Banded Good MorningMIN 3 – :40 Deadbug Into… 1 ROUND*1:00 Mod-Hard Bike Pace *This is a test… Continue reading

April 23, 2023 / W.O.D.
04/26/2023 Wednesday’s Workout

WARMUP Have a pair of plates (10s or 15s) ready to use! Optional Mobility/Stretch Flow pre-warm-up…1-2 ROUNDS5/5 Moose Antlers5 Cat/Cows5/5 Side Plank Rotations5 As / Ts / Ys @ bodyweight… Continue reading

April 23, 2023 / W.O.D.
05/25/2023 Tuesday’s Workout

WARMUP AMRAP x 3 MINUTES6 Scap Pull-Ups6 Glute Bridge Ups + Pause6 Bird Dogs6 Cat Cows into… AMRAP x 4 MINUTES:30 Mod Row Pace6 Jumping Air Squats6 Up-Downs6 Tuck-Ups STRENGTH… Continue reading

April 23, 2023 / W.O.D.
04/24/2023 Monday’s Workout

WARMUP 2 ROUNDS5 Inchworm + Up-Dog + Down Dog*5 Scap Push-Ups + 2 Alt. Shoulders Taps5/5 Staggered Stance Good Mornings5 BB Bent Over Row w/ :01 Pause at top -Into-… Continue reading

April 23, 2023 / W.O.D.
04/23/2023 Sunday’s Workout

WARMUP 3 ROUNDS:40 Bike (Increase pace each round)8 Glute Bridge-Ups → KB Deadlift → KB Russian Swing8 Alt. Lunges → Alt. Box Step-Ups → Box Jumps8 Alt. Deadbugs → Straight… Continue reading

April 16, 2023 / W.O.D.
04/22/2023 Saturday’s Workout

WARMUP 2 ROUNDS10 Bootstrap Squats8 Scap Push-Ups6 Scap Pull-Ups :30 REST AMRAP x 3 MINUTES10 Banded Good Mornings8 Banded Bent Over Rows6 Band Pull Aparts :30 REST 2 ROUNDS10 Tempo… Continue reading

April 16, 2023 / W.O.D.
04/21/2023 Friday’s Workout

WARMUP 2 min EZ RowInto… TABATA (:20/:10)6 setsRowing, increase in intensity each set Into… 2 ROUNDS5 Barbell Deadlifts5 Barbell Upright Rows10 Barbell Elbow Punches10 Strict Presses WORKOUT “ROWING AVA” AMRAP… Continue reading

April 16, 2023 / W.O.D.
04/20/2023 Thursday’s Workout

WARMUP 1-2 ROUNDS8 Up-Downs8 Alt. Groiners8 BB Elbow Punches8 BB Good Mornings Into… 1 ROUND6 Up-Downs Over the Bar6 Cossack Squats6 BB Hang Muscle Clean6 BB Front Squats STRENGTH Back… Continue reading

April 16, 2023 / W.O.D.