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W.O.D.

01/25/2023 Wednesday’s Workout

WARMUP 3:00 Cardio Choice Into… 2-3 ROUNDS50’ Light KB Goblet hold Walking Lunges3/3 Single Leg Bridge-Ups at a 30X3* Tempo:45 Plank Hold STRENGTH Deadlift for load: 6-6-6-6* *Start Moderate-Heavy and… Continue reading

January 22, 2023 / W.O.D.
01/24/2023 Tuesday’s Workout

WARMUP 1:00 EZ-Mod Bike for Calories*6 Alt. Groiners + Twist15 Med Ball G2O10 PVC Pass Throughs Into… Bike*6 Cossack Squats7 Med Ball Overhead Press7 Med Ball Front Squat10 PVC Superman… Continue reading

January 22, 2023 / W.O.D.
01/23/2023 Monday’s Workout

WARMUP AMRAP x 3 MINUTES20 Crossbody Mountain Climbers8 Scap Push-Ups6 Knee Push-ups*4 Tall Jumps *Option for Standard Push-Ups. Into… 2 ROUNDS6 Clean Deadlifts6 Upright Rows6 Alt. Elbow Punches6 Push-Ups STRENGTH… Continue reading

January 22, 2023 / W.O.D.
01/22/2023 Sunday’s Workout

WARMUP MOBILITY (3:00 CAP)10 Alt. Groiners + Twist10 Scap Push-Up to Pike10 Kang Squats Into.. TABATA 8 ROUNDS (:20 ON / :10 OFF)ODD ROUNDS – Jumping Air SquatsEVEN ROUNDS –… Continue reading

January 15, 2023 / W.O.D.
01/21/2023 Saturday’s Workout

WARMUP EMOM x 8 MIN (:40 ON // :20 OFF)*MIN 1: EZ Row → Mod RowMIN 2: Alt. S.A. DB Deadlifts → Alt. DB SnatchesMIN 3: Single Unders → Double… Continue reading

January 15, 2023 / W.O.D.
01/20/2023 Friday’s Workout

WARMUP AMRAP x 3 MINUTES3 Empty Barbell Strict Press (option to add in some elbow punches)3 Empty Barbell Bicep Curls + 3 Empty Barbell Bent Over Wide Grip Rows3 Scap… Continue reading

January 15, 2023 / W.O.D.
01/19/2023 Thursday’s Workout

WARMUP MIN 0-3:00Arms only row – :20Legs only row – :20Arms/Body row – :20Row (20-24 spm) – :20Row (24-26 spm) – :20Row (26-30 spm) – :20Row (28-32 spm) – :20Row… Continue reading

January 15, 2023 / W.O.D.
01/18/2023 Wednesday’s Workout

WARMUP 4 SETSON A 2:00 RUNNING CLOCK…8/6 Cal Bike8 DB Good Mornings8 DB Strict Presses → DB Push Presses → Pike Push – Ups → HSPU STRENGTH Deadlift for load:6-6-6-6*… Continue reading

January 15, 2023 / W.O.D.
01/17/2023 Tuesday’s Workout

WARMUP 3 ROUNDS10 Alt. Groiners + Twist5 Bootstrappers10 Kneeling Lat Stretch*5 Scap Pull-Ups + 5 Kip Swings10 Tuck Ups *Kneeling down in a Child’s Pose position with arms stretched forward… Continue reading

January 15, 2023 / W.O.D.
01/16/2023 Monday’s Workout

WARMUP AMRAP x 4 MINUTES1-2-3-and so on…Up-DownsAir SquatsPush-Ups Into… 1-2 ROUNDS (Time Permitting)8 PVC Snatch Grip Deadlifts7 PVC Pass Thrus6 Alt. PVC Around the Worlds5 PVC Scarecrow Snatches STRENGTH 5… Continue reading

January 15, 2023 / W.O.D.