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W.O.D.

02/06/2023 Monday’s Workout

WARMUP ON A 6:00 RUNNING CLOCK…100m Row5/5 Leg Swings10 Walking Samson Stretches5 Up-Down Broad Jumps10 Elbow Punches10 Empty BB High Pulls10 Empty BB Muscle Cleans100m Row *Take a short break… Continue reading

February 5, 2023 / W.O.D.
02/05/2023 Sunday’s Workout

WARMUP 2 ROUNDS8 Scap Push-Ups8 Scap Pull-Ups8 Slam Ball Deadlift8 Slam Ball OH Press Into… 8 Alt. Shoulder Taps8 Ring Rows8 Slam Ball Ground to OH4 Inch Worms Into… 10… Continue reading

January 30, 2023 / W.O.D.
02/04/2023 Saturday’s Workout

WARMUP AMRAP x 4 MINUTES6 Air Squats4 Sumo Stance Bodyweight Good Mornings6 Alt. Step-ups4 Knee/Regular Push-ups6/4 Cal Row -Rest 1:00- AMRAP x 4 MINUTES6 WB Front Squats OR WB to… Continue reading

January 29, 2023 / W.O.D.
02/03/2023 Friday’s Workout

WARMUP 2 ROUNDS:45 Cal Bike10 Burpees8 Ring Rows6 Scap Pull-Ups4 Kip Swings Into… 2 ROUNDS*5 Snatch Grip Deadlifts5 Above the Knee High Pulls**5 ATK Muscle Snatch**5 ATK Power Snatch** *RND… Continue reading

January 29, 2023 / W.O.D.
02/02/2023 Thursday’s Workout

WARMUP :30 Jumping JacksInto…1:00 Single UndersInto…1:00 Double Unders or Double AttemptsInto…:30 Jumping Jacks Then… AMRAP x 5 MINUTES5 DB Goblet Squat (Light w/ :01 Pause at the Bottom)5/5 DB Shoulder… Continue reading

January 29, 2023 / W.O.D.
02/01/2023 Wednesday’s Workout

WARMUP AMRAP x 4 MINUTES16 Jumping Jacks12 Alt. Barbell Elbow Punches8 Barbell Good Mornings4 Barbell Strict Press Into… 1-2 ROUNDS (TIME PERMITTING)12 Power Drops* (BW ONLY)8 Barbell High Hang High… Continue reading

January 29, 2023 / W.O.D.
01/31/2023 Tuesday’s Workout

WARMUP 4 min AMRAP100m EZ Row10 Forward lunges10 Backward lunges10 Ring rows10 Calf Raises100m EZ Row Into.. 2-3 ROUNDS (5 MIN CAP):30 BIke @ Mod Hard Pace6 Up-Downs + Alt…. Continue reading

January 29, 2023 / W.O.D.
01/30/2023 Monday’s Workout

WARMUP 1 min cardio choiceInto… 3 ROUNDS10 Banded Dante Rows10 Alt. Banded Deadbugs10 Banded Hip Pull Throughs10 Arm Haulers Into… 1 min cardio choice STRENGTH Deadlift for load:4-4-4-4* *Start Heavy… Continue reading

January 29, 2023 / W.O.D.
01/29/2023 Sunday’s Workout

WARMUP 1-2 ROUNDS (2:00 CAP)6 Scap Pull-Ups6 Scap Push-Ups6 Bootstrappers Into… AMRAP x 4 MINUTES:30 HARD Row5 Supine Ring Rows5 Push-Up to Pike6 Alt. Lunges WORKOUT 2 ROUNDS FOR TIME*100/80… Continue reading

January 22, 2023 / W.O.D.
01/28/2023 Saturday’s Workout

WARMUP EMOM x 8 MIN (:40 ON / :20 ON)*MIN 1: Step-Ups → Box JumpsMIN 2: S.A. KB Swings → S.A. KB Cleans (:20/:20)MIN 3: Tuck-Ups → V-UpsMIN 4: :20… Continue reading

January 22, 2023 / W.O.D.