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W.O.D.

11/20/2024 Wednesday Workout

WARMUP2 Rounds of10 Banded Pull-Aparts10 Scap Pull-Ups /Kip Swings –> 3-5 Strict Pull-Ups6 Groiners6 Box Step-Ups –> Box Jump Overs10 Scap Push-Ups6 Tempo Push-Ups (31×1)6 Tempo Bench Dips (31×1) STRENGTHON… Continue reading

November 18, 2024 / W.O.D.
11/19/2024 Tuesday Workout

WARMUPMOBILITY WARM-UP10 Good Mornings10 Glute Bridge10 Dead Bugs5/5 Scorpion Twists10 Supermans Into… 2 ROUNDS10 BB RDL8 Tuck-Ups6 Kip Swings STRENGTHON A 25:00 RUNNING CLOCK…Build to a 1-Rep Deadlift(Score is Weight)… Continue reading

November 18, 2024 / W.O.D.
11/18/2024 Monday Workout

WARMUP2 SETS:45 Row (24-26 SPM)8 Kang Squats8 Up-Downs (Over Bar)8 Barbell Strict Press* *On the last rep, hold the bar overhead for :15. Into… 2 SETS:45 Row (26-28+ SPM)**6 Yoga… Continue reading

November 18, 2024 / W.O.D.
11/17/2024 Sunday Workout

WARMUPEMOM x 10 MINUTES (:40 ON/ :20 OFF)MIN 1 – BikeMIN 2 – Air SquatsMIN 3 – Step-UpsMIN 4 – Kang SquatsMIN 5 – Hollow Hold or Tuck-Ups WORKOUT4 ROUNDS… Continue reading

November 10, 2024 / W.O.D.
11/16/2024 Saturday Workout

WARMUP5min AMRAP OF…30 Mountain Climbers5 Cat Cows5/5 Moose Antlers10 Alt. Child’s Pose Lat Stretch3/3 Groiner Twists5 Bootstraps COACH LED WARMUP20 Single Unders10 Ring Rows6 Clean Deadlift + 6 Elbow Punch20… Continue reading

November 10, 2024 / W.O.D.
11/15/2024 Friday Workout

WARMUPAMRAP x 3 MINUTES10 Toe Touch Jumping Jacks10 Air Squats10 Up-Downs Into.. 1 ROUND of …16 Alt. Pike Shoulder Taps8 WB Front Squats8 WB Push Press8 Burpees8 WB Thrusters8 Pike… Continue reading

November 10, 2024 / W.O.D.
11/14/2024 Thursday Workout

WARMUP1 SET (MOBILITY):45 Banded Lat Stretch (R):45 Banded Lat Stretch (L):45 Banded Lateral Hip Stretch (R):45 Banded Lateral Banded Hip Stretch (L) Into… AMRAP x 5 MINUTES:30 Row8 Banded Pull… Continue reading

November 10, 2024 / W.O.D.
11/13/2024 Wednesday Workout

WARMUP2 ROUNDS10 Toe Touch Jumping Jacks10 Banded Pull Aparts10 Banded Pass Throughs10 Banded OH Press10 Banded Bent Over Rows10 Alt. Dead Bugs into… 2 ROUNDS8 Barbell Strict Press (RND 2:… Continue reading

November 10, 2024 / W.O.D.
11/12/2024 Tuesday Workout

WARMUP2 ROUNDS10 Jumping Jack Toe Touches10 Front Raises (LIGHT)10 SDB Bent Over Rows10/10 Leg Swings (fwd and back) into… 2 ROUNDS10 Jumping Jack Crossbody Toe Touches10 Lateral Raises (LIGHT)10 SDB… Continue reading

November 10, 2024 / W.O.D.
11/11/2024 Monday Workout

WARMUPAMRAP x 7 MINUTES5 Bootstrappers10 Calf Raises5/5 Single Leg Box Step-Ups* *Switch to regular Box Step-Ups after 3:00. WORKOUT“CHAD”FOR TIME1000 Box Step-Ups (20)* *45/35 added in weight – ruck, plate,… Continue reading

November 10, 2024 / W.O.D.