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W.O.D.
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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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07/27/2022 Wednesday’s Workout
WARMUP AMRAP x 5 MINUTES1 min Row5 PVC Good Mornings10 Bodyweight Lunges5 Inchworm Push-Ups5 Bootstrappers STRENGTH Back Squat for load:3 SETS*8 Back Squats @ 21X1-Rest :30-8/8 DB Farmer Split Squat… Continue reading
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07/26/2022 Tuesday’s Workout
WARMUP 2 ROUNDS20 Jumping Jacks5 Bodyweight Good Mornings5 Scap Pull-Ups5 KB Deadlifts INTO … 2 ROUNDS10 Up-Downs5 KB Sumo Deadlifts + 5 KB Upright Rows:15 Active Bar Hang5/5 Single Arm… Continue reading
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07/25/2022 Monday’s Workout
WARMUP AMRAP x 7 MINUTES3 Burpees4/4 Moose Antlers5 Med. Ball Front Squats6 Alt. Step-Ups STRENGTH Shoulder Press for load:3 SETS8 Strict Press @21X1* WORKOUT 5 SETSON A 3:00 RUNNING CLOCK… Continue reading
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07/24/2022 Sunday’s Workout
WARMUP AMRAP x 3 MINUTES5/5 Single Arm DB Upright Row5/5 DB Strict Press5 Scap Push-ups INTO… AMRAP x 3 MINUTES5/5 Single Arm DB Bent Over Row5/5 DB Snatch30 sec Row… Continue reading
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07/23/2022 Saturday’s Workout
WARMUP 1 ROUND1:00 EZ Bike10 Slam Ball Deadlifts8 Alt. Groiners6 Plank to Pikes INTO… 2 ROUNDS:45 MOD Bike10 Slam Ball G2OH8 BW Alt. Forward Lunges6 Up-Downs WORKOUT FOR TIME50/40 Cal… Continue reading
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07/22/2022 Friday’s Workout
WARMUP 2 ROUNDS10 Alt. Step Ups:30 Tuck Hold5 Bootstrappers10 Glute Bridge Ups INTO … 2 ROUNDS10 Box Jumps w/Step Down10 Straddle Sit-Ups5 Box Air Squats10 Glute Bridge Ups (Feet elevated… Continue reading
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05/18/2025 Sunday Workout
WARM UP1 ROUND (25’ for each movement)200m RunWalking Samson LungesToe WalkWalking Toe TouchesHeel WalksWalking Figure 4 SquatHigh KneesWalking Lateral LungesButt Kickers200m Run Into… 2-3 ROUNDS (Time Permitting)10 DB Alt. Around… Continue reading
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