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W.O.D.
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08/06/2022 Saturday’s Workout
WARMUP 1 ROUND10 Slow Calf Raises20 Single Unders (Forward)20 Single Unders (Backwards)10 Slow Scap Push-ups INTO… 2 ROUND20 High Jump Single Unders10 Clean Deadlifts10 Barbell Upright Row10 Elbow Punches10 Push-up… Continue reading
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08/05/2022 Friday’s Workout
WARMUP EMOM x 6 MINUTESMIN 1 – :45 Max Up Down Step UpsMIN 2 – :45 Air Squat + Broad JumpsMIN 3 – :45 Alternating GroinersRepeat! STRENGTH Back Squat for… Continue reading
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08/04/2022 Thursday’s Workout
WARMUP AMRAP x 8 MINUTES:30 Cardio Choice8 Burpees:30 Tuck Hold8 DB Hang Clean and Presses WORKOUT EMOM x 20 MINUTESMIN 1 – :45 Cardio ChoiceMIN 2 – :45 Sit-UpsMIN 3… Continue reading
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08/03/2022 Wednesday’s Workout
WARMUP EMOM x 6 MINUTES (:40 ON/ :20 OFF)MIN 1 – 50 sec RowMIN 2 – Standing Hamstring KicksMIN 3 – Inchworm Push-UpsMIN 4 – 50 sec RowMIN 5 –… Continue reading
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08/02/2022 Tuesday’s Workout
WARMUP 2:00 Cardio Choice INTO… 2 ROUNDS4 Burpee Broad Jumps6 Empty Barbell Upright Rows8 Wide Stance Squats INTO… 2 ROUNDS4 Burpee Tuck Jumps6 Empty Barbell Clean Deadlifts8 Narrow Stance Squats… Continue reading
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08/01/2022 Monday’s Workout
WARMUP 2:00 EZ Bike INTO … AMRAP x 4 MINUTES5/5 Moose Antlers10 SLOW Alt. Plank Shoulder Taps5 Single Arm DB Arnold Press + :20 Single Arm DB Overhead Hold (Right)20… Continue reading
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07/31/2022 Sunday’s Workout
WARMUP :30 Row (Legs Only)10 DBL DB Sumo Deadlifts8 DBL DB Bent Over Rows6 Alt. Groiners INTO… :30 Row (Arms Only)10 DBL DB Farmer Deadlifts8 DBL DB Push Press6 Cat… Continue reading
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07/30/2022 Saturday’s Workout
WARMUP AMRAP x 3 MINUTES5 Scap Pull-Ups5 Up-Downs10 Sit-Ups5 Slam Ball G2OH INTO… AMRAP x 3 MINUTES5 Kip Swings5 Burpees5 Slam Balls10 Slam Ball Reverse Lunges WORKOUT AMRAP x 21… Continue reading
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07/29/2022 Friday’s Workout
2 ROUNDS:30 Jump Rope5 Kang Squats10 PVC Pass Through Lunges INTO… 2 ROUNDS5 Plate YTW’s5 Barbell Snatch Grip Hang High Pulls10 PVC Overhead Squats STRENGTH ON A 15:00 RUNNING CLOCK… Continue reading
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07/28/2022 Thursday’s Workout
WARMUP TABATA8 SETS (:20 ON / :10 OFF)Cal Bike INTO… 2 ROUNDS10 DBL KB Deadlifts10 DBL KB Russian Swings10 Plank Shoulder Taps INTO… 2 ROUNDS7 PVC Upright Rows7 PVC Hang… Continue reading
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05/04/2025 Sunday Workout
WARMUP20’ LINE DRILLSToy SoldiersWalking GroinersToe WalkHeel WalkCrouching Side StepsKareokes200m Run Into… AMRAP x 5 MINUTES10 Toe Touch Jumping Jacks10 Sumo Good Morning10 Double Unders or 20 Single Unders10 Conventional Deadlifts… Continue reading
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