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W.O.D.

11/18/2022 Friday’s Workout

WARMUP 2 ROUNDS30 sec Row10 Slow Paced Good Mornings (Narrow Stance)10 Ring Rows12 Glute Bridge-Ups8 Cat Cows INTO.. 2 ROUNDS30 sec Row10 Slow Paced Good Mornings (Sumo Stance)10 Scap Pull-ups8… Continue reading

November 13, 2022 / W.O.D.
11/17/2022 Thursday’s Workout

WARMUP 1 min Cardio Choice Into… EVERY 3:00 x 3 SETS6 Step-Ups6 Box Jumps6/6 DB Around the World6 DeadbugsMobility focused on hips in remainder of time WORKOUT AMRAP x 15… Continue reading

November 13, 2022 / W.O.D.
11/16/2022 Wednesday’s Workout

WARMUP AMRAP x 8 MINUTES8 Slow Air Squats8 Knee Push-Ups8 Muscle Cleans8 Kang Squats STRENGTH Back Squat for load:5-5-51+1/2 Back Squat* *Start Moderate and build to Moderate-Heavy. 1 Rep =… Continue reading

November 13, 2022 / W.O.D.
11/15/2022 Tuesday’s Workout

WARMUP EMOM x 8 MINUTESMIN 1 – :45 Mod RowMIN 2 – :20/:20 SA Ring RowMIN 3 – :45 Up-Down + Shoulder TapMIN 4 – :20/:20 SA DB Strict PressMIN… Continue reading

November 13, 2022 / W.O.D.
11/14/2022 Monday’s Workout

WARMUP 2 ROUNDS:40 Cal Bike (EZ-Mod Pace)10 Alt. KB DL8 KB Upright Rows8 Tuck-Ups w/ :01 Hold in Tuck Into… 1-2 ROUNDS (Time Permitting)6/6 Single Arm Russian KB Swings8 Ring… Continue reading

November 13, 2022 / W.O.D.
11/13/2022 Sunday’s Workout

WARMUP 2 ROUNDS6 PVC Pass-Thrus10 Up-Downs10 Ring Rows8 Kip Swings Into… 2 ROUNDS*6 PVC Snatch Deadlifts6 PVC Hang High Pulls6 PVC Hang Muscle Snatches6 PVC Hang Power Snatch *Rounds 2… Continue reading

November 5, 2022 / W.O.D.
11/12/2022 Saturday’s Workout

WARMUP AMRAP x 5 MINUTES:30 Cardio of Choice20 Shoulder Taps10 BW Good Mornings5/5 Single Arm DB Bent Over Row WORKOUT 3 SETS FOR QUALITY2:00 Cardio Choice20 Alt. Russian Twists20 Empty… Continue reading

November 5, 2022 / W.O.D.
11/11/2022 Friday’s Workout

WARMUP AMRAP x 1 MINUTE6 Lunges6 Good Mornings Into… AMRAP x 2 MINUTES6 Step-Ups10 Alt. Calf Stretches on Box Into… AMRAP x 2 MINUTES6 Weighted Step-Ups6 Alt. Cossack Squats WORKOUT“CHAD”… Continue reading

November 5, 2022 / W.O.D.
11/10/2022 Thursday’s Workout

WARMUP 1 ROUNDS8 Scap Push-Up to Pike12 Sit-Ups12 Banded Flys12 Banded Pull Aparts Into… 2-3 ROUNDS6 Kip Swings6 Strict Knee Raises6 Barbell Strict Press STRENGTH Bench Press for load:10-8-6-8-10* *Start… Continue reading

November 5, 2022 / W.O.D.
11/09/2022 Wednesday’s Workout

WARMUP EVERY 2:00 FOR 4 SETS…30 sec Row10 RDLs10 Alt. Elbow Punches5-10 Sumo good Mornings STRENGTH Deadlift for load:5×5*Deadstop Deadlift *Full :01 pause at the bottom of the Deadlift. Keep… Continue reading

November 5, 2022 / W.O.D.