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W.O.D.

10/31/2024 Thursday Workout

Happy Halloween! Costumes are encouraged today 🙂 WARMUP2 ROUNDS10 Good Mornings10 Tuck Ups/V-Ups10 Toe Touch Jumping Jacks30 Single Unders/20 Double Unders Into… Coach Led Warmup10 Barbell Good Mornings + 10… Continue reading

October 27, 2024 / W.O.D.
10/30/2024 Wednesday Workout

WARMUPEMOM x 4 MINUTES (:45 ON / :15 OFF)MIN 1 – Bike (Easy Pace)MIN 2 – Yoga Push-UpsMIN 3 – Kang SquatMIN 4 – Dead Hang Into… AMRAP x 6… Continue reading

October 27, 2024 / W.O.D.
10/29/2024 Tuesday Workout

WARMUP2 ROUNDS10 Step overs –> Box Jumps10 Good Mornings10 Jumping Air Squat10 Scap Circles Then Into… 1 ROUND10 Box Jump Overs10 BB RDL10 Hollow Rocks STRENGTHDeadlift for load:% of Training… Continue reading

October 27, 2024 / W.O.D.
10/28/2024 Monday Workout

WARMUP9MIN AMRAP2-3 ROUNDS250/200m Row10/10 Split Squats5 Muscle Clean10 Elbow Punches10 BB Strict Press STRENGTHPush Press for load:% of Training Max1×3 @ 75%1×3 @ 85%1×3+ @ 95% Week 4 of 6Strength… Continue reading

October 27, 2024 / W.O.D.
10/27/2024 Sunday Workout

WARMUP2 ROUNDS12 Toe Touch Jumping Jacks12 Scap Push Ups12 Bird Dogs12 Glute Bridge Ups:10 Pike Hold 2 ROUNDS40 Single Unders OR 30 Crossover Singles8 Russian KB Swings8 Sit Ups8 Ring… Continue reading

October 19, 2024 / W.O.D.
10/26/2024 Saturday Workout

WARMUPMOBILITY8 Bootstrappers10 Groiners w/ a Twist12 Scap Push-Ups10 Alt. Scorpions WARM-UP3 ROUNDS1:00 Bike (EZ/MOD/HARD)15 Air Squats → 10 WB Front Squats → 10 WB Thrusters12 Scap Push-Ups → 8 Push-Ups5/5… Continue reading

October 19, 2024 / W.O.D.
10/25/2024 Friday Workout

WARMUP2 ROUNDS10 Good Mornings10 Kang Squats10 Glute Bridge10 Piked Shoulder Taps into… 2 ROUNDS8 BB Deadlifts8 Hang Muscle Clean8 Strict Press8 Alt. Elbow Punches STRENGTHDeadlift for load:% of Training Max1×3… Continue reading

October 19, 2024 / W.O.D.
10/24/2024 Thursday Workout

WARMUP2 ROUNDS1min Row6 Step Ups6 Scap Pull-Ups6 Tuck Ups 2 ROUNDS1min Row6 Box Jumps6 Kip Swings6 Ring Rows PARTNER WORKOUTAMRAP x 30 MINUTES*120/100 Cal Row100 Box Jumps (Athlete Choice)80 Toes… Continue reading

October 19, 2024 / W.O.D.
10/23/2024 Wednesday Workout

WARMUP3 ROUNDS30 seconds Bike5/5 SA Deadlifts5/5 SA 10 Alt. DB HP Cleans –> 10 Alt. OH/FR Lunges5/5 SA Strict Press –> 5/5 DB Push Press5/5 Leg Swings STRENGTHPush Press for… Continue reading

October 19, 2024 / W.O.D.
10/22/2024 Tuesday Workout

WARMUP1-2 SETS MOBILITY4/4 Half Kneeling Ankle Rocks8 Kang Squats8 Alt. Cossack Squats4 Yoga Push-Ups AMRAP x 6 MINUTES8 Calf Raises30 Single Unders –> 15 Double Unders8 Alt. Elbow Punches –>… Continue reading

October 19, 2024 / W.O.D.