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WODs2025-07-15T11:42:11-03:00
August 2025
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Friday, August 23rd, 2024 – Bootcamp

Warm Up 30 Seconds Alternating Deep Lunges With Elbow to Foot 30 Seconds Prayer Stretch 30 Seconds Alternating Cossack Squats -Into- Every 1 Minute on the Minute X 5 [...]

Thursday, August 22nd, 2024 – Flash Class

Warm-up 2 Rounds 30 Jumping Jacks 20 Seconds Mountain Climbers 10 Inchworms 20 Seconds Spiderman Mountain Cilmbers 10 Pike Push-Ups -Into- 10 Empty Bar Overhead Press [...]

Thursday, August 22nd, 2024 – Bootcamp

Warm-up 2 Rounds 30 Jumping Jacks 20 Seconds Mountain Climbers 10 Inchworms 20 Seconds Spiderman Mountain Cilmbers 10 Pike Push-Ups -Into- 10 Empty Bar Overhead Press [...]

Wednesday, August 21st, 2024 – Bootcamp

2 Rounds 30 Seconds Arms Out to the Side Alternating Scorpions 15 Push-Ups or Knee Push-Ups 15 Band Pull Aparts 15 Ring Rows -Into- 10 Empty Bar Bench Press [...]

Tuesday, August 20th, 2024 – Flash Class

-Into- 15 Pvc Pass Overs 16 Pvc Front Rack Alternating Shoulder Stretch 10 Pvc Front Squats 10 Pvc Overhead Squats 6 Pike Push-Ups 10 Alternating Deep Lunges 10 Ring [...]

Tuesday, August 20th, 2024 – Bootcamp

-Into- 15 Pvc Pass Overs 16 Pvc Front Rack Alternating Shoulder Stretch 10 Pvc Front Squats 10 Pvc Overhead Squats 6 Pike Push-Ups 10 Alternating Deep Lunges 10 Ring [...]

Monday, August 19th, 2024 – Squat Sesh

Warm Up 2 Rounds 30 Jumping Jacks 30 Seconds Dead Bugs 16 Elephant Walks 10 Dynamic Squat Stretch Squat Progression 10 Air Squats 10 Cobra Squats 10 Pvc [...]

Monday, August 19th, 2024 – Flash Class

2 Rounds 30 Seal Jacks 16 Spiderman Mountain Climbers 15 Dynamic Squat Stretch 15 Tall Plank to Downward Dog Toe Taps Clean Progression 6 Deadlift-Shrugs With Pvc. 6 Deadlift-High [...]

Monday, August 19th, 2024 – Bootcamp

2 Rounds 30 Seal Jacks 16 Spiderman Mountain Climbers 15 Dynamic Squat Stretch 15 Tall Plank to Downward Dog Toe Taps Squat Progression 10 Air Squats 10 Cobra Squats [...]

Sunday, August 18th, 2024 – Gymnastics

Warm Up (5 minutes) Start with 3-5 minutes of light cardio (jogging, jumping jacks, etc.), followed by dynamic stretches targeting shoulders, back, and core. Strength [...]

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