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W.O.D.

08/20/2022 Saturday’s Workout

WARMUP 2 ROUNDS (7:00 CAP)10 Slow Scap Push-ups20 Alt. Shoulder Taps20 Plate Hops15 Banded Good Mornings INTO…. 1 ROUND10 Alt. Groiners5 Up-Downs5 Tempo Push-ups @ 32X1 (option to use knees… Continue reading

August 14, 2022 / W.O.D.
08/19/2022 Friday’s Workout

WARMUP AMRAP x 7 MINUTES150/100 Row5/5 Moose Antlers5 Empty Barbell Cuban Presses:30 Empty Barbell Front Rack Hold STRENGTH Shoulder Press for load:6-6-6* Reps of 1+1/2 Strict Press** WORKOUT 5 SETS*… Continue reading

August 14, 2022 / W.O.D.
08/18/2022 Thursday’s Workout

WARMUP 25’ LINE DRILLS (3:00 MAX)Samson LungesToy SoldiersKnee HugsQuad PullsToe WalksHeel WalksButt KickersHigh Knees INTO… AMRAP x 3 MINUTES10 Alt. Plank Shoulder Taps8 Alt. Lunges5 Sit-ups WORKOUT 2 ROUNDS FOR… Continue reading

August 14, 2022 / W.O.D.
08/17/2022 Wednesday’s Workout

WARMUP 1:00 EZ Bike:30 Mod-Hard Bike*:30 EZ Bike Into… 2 SETS (empty barbell)5 Pike to Push-Ups5 Up-Down Over Bar5 High Hang Muscle Cleans10 Alt. Elbow Punches3 Slow Hang Power Clean… Continue reading

August 14, 2022 / W.O.D.
08/16/2022 Tuesday’s Workout

WARMUP AMRAP x 4 MINUTES15 Plate Hops10 Feet Elevated Glute Bridge-Ups5 Good Mornings INTO… 2 ROUNDS6 Alt. 90-90 Hip Rotations:15/:15 Single Leg Balance*6 Slam Ball Ground to Overhead30 Single Unders**… Continue reading

August 14, 2022 / W.O.D.
08/15/2022 Monday’s Workout

WARMUP AMRAP x 3 MINUTES3/3 DB Scap Push-Ups (3 Reps w/one hand on a DB, then switch hands)5 Scap Retracts*7/5 Cal Row INTO… 2 ROUNDS10 Alt. DB Deadlift5/5 Single Arm… Continue reading

August 14, 2022 / W.O.D.
08/14/2022 Sunday’s Workout

WARMUP 1 min Row INTO… 3 SETS* (:20 ON // :10 OFF)MVMT 1 – Good MorningsMVMT 2 – Barbell Elbow PunchesMVMT 3 – Alternating LungesMVMT 4 – Dead Bugs *1… Continue reading

August 7, 2022 / W.O.D.
08/13/2022 Saturday’s Workout

WARMUP 1 min Cardio Choice5 Push Up to Pike10 Shoulder Taps10 PVC Pass Through INTO… AMRAP x 5 MINUTES8 Up-Down Step-Ups5/5 Moose Antlers5 Empty Barbell Cuban Press10 Slow Calf Raises… Continue reading

August 7, 2022 / W.O.D.
08/12/2022 Friday’s Workout

WARMUP 2 ROUNDS10 Air Squats5/5 Split Squats5/5 Single Arm KB Deadlifts10 Scap Push Ups INTO… 2 ROUNDS5 1+½ Air Squats5/5 Front Foot Elevated Split Squats5/5 SA Russian KB Swings5 Push-Up… Continue reading

August 7, 2022 / W.O.D.
08/11/2022 Thursday’s Workout

WARMUP AMRAP x 7 MINUTES10 Slam Ball Ground to Overhead8 Slam Ball Step Ups6 Scap Pull-Ups4 Kipping Swings WORKOUT FOR TIME1000/800m Row60 Slam Balls (30/20)50 Toes to Bar40 Alt. Slam… Continue reading

August 7, 2022 / W.O.D.