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W.O.D.

11/10/2024 Sunday Workout

WARMUP2 ROUNDS1:00 Cardio20 Mountain Climbers15 Toes Touch Jumping Jacks10 Scap Pull-Ups Into… 2 ROUNDS10 Sit-Ups8 Ring Rows6 Up-Downs4 DBL KB Deadlift –> KB Swings WORKOUT3-4 SETS FOR QUALITY3:00 Cardio Choice30… Continue reading

November 2, 2024 / W.O.D.
11/09/2024 Saturday Workout

WARMUPCOACH LED1min Row / Bike25’ Knee Hugs25’ Toe Grabs50’ Side Shuffle (25’ e/s)25’ High Knees25’ Butt Kickers 1min Row / Bike25’ Toe Walk25’ Heel Walk25’ High Skips25’ Broad Skips 1min… Continue reading

November 2, 2024 / W.O.D.
11/08/2024 Friday Workout

WARMUP2 ROUNDS10 Alt. Samson Lunges5 Slow Yoga Push-Ups10 Air Squats –> 10 Jumping Air Squat10 Alt. Box Step-Overs –> 10 Box Jump Overs COACH LED EXTENDED WARMUP2 ROUNDS5 Snatch Grip… Continue reading

November 2, 2024 / W.O.D.
11/07/2024 Thursday Workout

WARMUP2-3 ROUNDS10 Up-Downs –> Burpees5 Hang Muscle Cleans w/ Elbow Punches –> Hang Power Cleans10 Body Weight Lunges –> Empty BB Front Rack Lunges10 Tuck-Ups/V-Ups12 Scap Pull-Ups –> Kip Swings… Continue reading

November 2, 2024 / W.O.D.
11/06/2024 Wednesday Workout

WARMUP3 ROUNDS1:00 Row10 Cossack Squat –> Bootstrapper10 Air Squats –> Front Squat5 Push up to Pike –> Strict Press5 Scap Pull-ups –> Kip Swings10 Ring Rows –> Jumping Pullup /… Continue reading

November 2, 2024 / W.O.D.
11/05/2024 Tuesday Workout

WARMUP2 ROUNDS2 – 25′ Shuttle Runs5/5 Moose Antlers10 Alt Piked Toe Taps5 Tempo Push Ups (31X1)5 Tempo Strict Press (31X1) Into… 1-2 ROUNDS6 – 25′ Shuttle Runs6 Push Ups6 Tuck… Continue reading

November 2, 2024 / W.O.D.
11/04/2024 Monday Workout

WARMUP3 ROUNDS40 Single Unders / Double Unders8 Alt Groiners10 Air Squats –> 10 Narrow Air Squats20 Glute Bridge March –> 10 Empty Bar Deadlifts STRENGTHDELOAD WEEKDeadlift for load:% of Training… Continue reading

November 2, 2024 / W.O.D.
11/03/2024 Sunday Workout

WARMUP1 ROUND200m Jog10 Leg Swings Forward + Back (ES)10 Leg Swings Cross Body (ES)10 Floor Scrapers10 Calf Raises10 Glute Bridge Raises10 Dead Bugs Into… 2 ROUNDS6 Pause Up-Downs (2nd RND:… Continue reading

October 27, 2024 / W.O.D.
11/02/2024 Saturday Workout

WARMUPAMRAP x 8 MINUTES*10 Box Step-Ups → 10 Box Jumps8 KB Deadlifts → 8 RKB Swings6/4 Cal Row4 Alt. Groiners → Cat Cows WORKOUTIN TEAMS OF 2…AMRAP x 30 MINUTES80/65… Continue reading

October 27, 2024 / W.O.D.
11/01/2024 Friday Workout

WARMUP3 ROUNDS (:20 ON/ :10 OFF):AIr SquatsAlt. Shoulder TapsHollow Rocks Into… 2 ROUNDS10 DB Front Squats + 10 DB Push Press –> 10 DB Thursters8 Scap Pull-Up (:02 Pause @… Continue reading

October 27, 2024 / W.O.D.