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W.O.D.

09/17/2022 Saturday’s Workout

WARMUP :30 Row (Arms and Back) + :30 Row (Half Stroke)10 Bunny Hops + 10/10 Single Leg Hops10/10 Wall Ball Halo10 Wall Ball Push Press Into… :30 Row (Half Stroke)… Continue reading

September 11, 2022 / W.O.D.
09/16/2022 Friday’s Workout

WARMUP 2 ROUNDS8 Scap Pull-Ups8 Tuck-Ups8 BB Upright Rows10 BB Elbow Punches5/5 Single Arm Ring Rows INTO.. 2 ROUNDS10 Kip Swings10 V-Ups10 BB Clean Deadlift10 BB Hang Muscle Cleans5 Jumping… Continue reading

September 11, 2022 / W.O.D.
09/15/2022 Thursday’s Workout

WARMUP EMOM x 7 MINUTES (:40 On / :20 Off)MIN 1 – Up-Down + Scap Push-UpMIN 2 – Samson LungesMIN 3 – DB Strict PressMIN 4 – Up-Down + Step-UpMIN… Continue reading

September 11, 2022 / W.O.D.
09/14/2022 Wednesday’s Workout

WARMUP 1 min Row (Mod pace) Into… AMRAP x 5 MINUTES5 Slam Ball Narrow Stance Front Squats5 Slam Ball Ground to Overhead5 Jumping Pull-Ups5 V-Ups Into… 1 min Row (Hard… Continue reading

September 11, 2022 / W.O.D.
09/13/2022 Tuesday’s Workout

WARMUP 1 ROUND10 Wrist Circles10 Elbow Circles10 Shoulder Circles10 Hip Circles10 Torso Twists10 Toe Touches Into… 2-3 ROUNDS (Time Permitting)30 Single Unders*10 PVC Pass Thrus10 Alt. Piked Shoulder Taps8 Jumping… Continue reading

September 11, 2022 / W.O.D.
09/12/2022 Monday’s Workout

WARMUP 3 SETS (:40 ON/ :20 OFF)Cal Bike SET 1: 50-60+ RPMSET 2: 55-65+ RPMSET 3: 60-70+ RPM Into… 2 ROUNDS12 Alt. Cossack Squats10 Sit-Ups8 BB Up & Overs*6 Lunge-Lunge-Squats**… Continue reading

September 11, 2022 / W.O.D.
09/11/2022 Sunday’s Workout

WARMUP BIKE (Light-Moderate Pace):30 Legs Only:30 Arms Only:30 Arms and Legs Into… 2-3 ROUNDS5 Inch Worms + Push-Up10 Up-Downs20 Shoulder Taps10 DB Bent Over See-Saw Row WORKOUT 3 SETS*AMRAP x… Continue reading

September 4, 2022 / W.O.D.
09/10/2022 Saturday’s Workout

WARMUP AMRAP x 6 MINUTES1 min Row:30 Row5 Kip Swings5 Air Squats5 Push-Ups Quick Rest then Into… BARBELL SPECIFIC WARM-UP3 ROUNDS FOR QUALITY*6 Deadlifts6 Power Cleans6 Hang Power Cleans6 Push… Continue reading

September 4, 2022 / W.O.D.
09/09/2022 Friday’s Workout

WARMUP ON AN 8:00 RUNNING CLOCK…1 ROUND10 Clean Deadlifts10 Barbell Strict Press:20 Single Unders10 Wall Ball Squats Into… 1 ROUND8 Upright Rows8 Barbell Push Press:20 High Jump Single Unders10 Wall… Continue reading

September 4, 2022 / W.O.D.
09/08/2022 Thursday’s Workout

WARMUP AMRAP x 10 MINUTES:45 Cardio Choice8 Up-Downs8 Box Step-Overs10 Single DB Curls10 Single DB Overhead Tricep Extension WORKOUT EMOM x 28 MINUTESMIN 1 – :45 Cardio ChoiceMIN 2 –… Continue reading

September 4, 2022 / W.O.D.