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W.O.D.

03/08/2023 Wednesday’s Workout

WARMUP EMOM x 8 MINUTES* (:40 ON // :20 OFF)MIN 1 – BW Good Mornings → BB Good MorningsMIN 2 – Push-Up to Pike → Hand Release Push-UpsMIN 3 –… Continue reading

March 5, 2023 / W.O.D.
03/07/2023 Tuesday’s Workout

WARMUP 2 ROUNDS10 Up-Downs8 Supinated Band Pull-Aparts8 Overhead Band Pull-Aparts8/8 X-Band Pull-Aparts (Sword Pulls)* Into… 2 ROUNDS*8 Wall Ball Deadlifts8 Wall Ball Front Squats8 Wall Ball Push Press8 Ring Rows… Continue reading

March 5, 2023 / W.O.D.
03/06/2023 Monday’s Workout

WARMUP EMOM x 8 MINUTESMIN 1 – 200/150m RowMIN 2 – :45 Max Scap Push-Up + Alt. Shoulder TapMIN 3 – 50 Single Unders + Ankle RolloutsMIN 4 – :45… Continue reading

March 5, 2023 / W.O.D.
03/05/2023 Sunday’s Workout

WARMUP 3 ROUNDS20 Shoulder Taps10 Up-Downs10 Alt. Lateral Box Step Overs6/6 SA Staggered Stance KB Deadlift WORKOUT AMRAP x 16 MINUTES9 Up-Down Box Crawl Overs (Athlete Choice)*15 Deadlift (135/95)21 Sit-Ups**100m… Continue reading

February 26, 2023 / W.O.D.
03/04/2023 Saturday’s Workout

WARMUP AMRAP x 4 MINUTES:30 Cal Bike (EZ PACE)6 Alt. Samson Lunges8 Scap Push-ups10 Shoulder Taps Into… AMRAP x 4 MINUTES:30 Cal Bike (MOD PACE)5 Scap Pull-Ups or Kip Swings8… Continue reading

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

OPEN 23.3 WARMUP ON A 6:00 RUNNING CLOCK…FOR QUALITY30 Single Unders or Double Unders7 Slow PVC Passes5 Hand Release Push-Ups2 Wall Walk-Quick Rest-30 Single Unders or Double Unders7 PVC Back… Continue reading

February 26, 2023 / W.O.D.
03/02/2023 Thursday’s Workout

WARMUP 2:00 Cardio Choice Into… 2 ROUNDS5/5 Side Lunge or Cossack Squat10 Slam Ball Deadlifts10 Slam Ball Strict Press10 Alt. Plank Shoulder Taps Into… 2 ROUNDS10 Alt. Step-Ups10 Slam Ball… Continue reading

February 26, 2023 / W.O.D.
03/01/2023 Wednesday’s Workout

WARMUP :30 Row – Just Legs + :30 Row – Just Arms5 High Hang Muscle Cleans10 Alt. Elbow Punches10 Tuck-Ups Into… 1:00 Row @ 20-25 S/M5 Hang Power Cleans10 Strict… Continue reading

February 26, 2023 / W.O.D.
02/28/2023 Tuesday’s Workout

WARMUP MOBILITY (4:00 CAP)1-2 Rounds8 Alt. Groiners8 Cat Cows8 Bootstrappers8 Jefferson Curls Into… EMOM x 6 MINUTES (:45 on / :15 off)MIN 1 – KB DeadliftsMIN 2 – Squat JumpsMIN… Continue reading

February 26, 2023 / W.O.D.
02/27/2023 Monday’s Workout

WARMUP AMRAP x 5 MINUTES2-4-6-and so on…Step-Ups (Athlete Choice)Burpees or Up-DownsRing Rows Into… 8 Box Jumps w/ Step-Down8 Scap Pull-Ups8 Kip Swings8 Clean Deadlifts STRENGTH EMOM x 8 MINUTESMIN 1… Continue reading

February 26, 2023 / W.O.D.