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W.O.D.
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07/21/2022 Thursday’s Workout
WARMUP 1:00 Cardio Choice INTO… AMRAP x 5 MINUTES4/4 Turkish Sit Ups3/3 SA OH Alt. Lunges2 Push Up to Downward Dog INTO… 1:00 Cardio Choice EXTENDED WARMUP 3 SETS10/10 Banded… Continue reading
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07/20/2022 Wednesday’s Workout
WARMUP AMRAP x 3 MINUTES8/6 Cal Row5 Scap Pull-Ups10 PVC Pass Throughs INTO… AMRAP x 3 MINUTES20 Single Unders + 10 Double Unders or 5 Attempts5 Kip Swings10 Good Mornings… Continue reading
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07/19/2022 Tuesday’s Workout
WARMUP 2 ROUNDS45 sec Bike20 Mountain Climbers5 Lunge-Lunge-Squat10 Up-Downs INTO … 1-2 ROUNDS10 Alt. Cossack Squats5 Scap Push-Ups5/5 Single Arm DB Floor Press STRENGTH 3 SETS20 Alt. DBL DB Floor… Continue reading
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07/18/2022 Monday’s Workout
WARMUP TABATA: BIKE (8 ROUNDS → :20 WORK // :10 REST)Round 1: Arms OnlyRound 2: Legs OnlyRound 3: Arms OnlyRound 4: Legs OnlyRounds 5-8: Arms + Legs (increase pace every… Continue reading
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07/17/2022 Sunday’s Workout
WARMUP AMRAP x 4 MINUTES 1 min Row 20 Alt. Crossbody Mountain Climbers 10 Slam Ball Deadlifts 8 Slam Ball Push Press Into… AMRAP x 4 MINUTES 1 min Row… Continue reading
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07/16/2022 Saturday’s Workout
WARMUP 3 min AMRAP:5 PVC Passes5 PVC Good Mornings10 Jumping Jacks Immediately Into… 3 SETS FOR QUALITY3 Hang Muscle Snatch3 Behind the Neck Strict Press:15 OH Hold -Quick Rest b/t… Continue reading
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07/15/2022 Friday’s Workout
WARMUP EMOM x 9 MINUTESMIN 1 – :45 BikeMIN 2 – 5 Push Up to Pike + Max Plank Shoulder TapsMIN 3 – 5 Jumping Squats + Max Alternating Groiners… Continue reading
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07/14/2022 Thursday’s Workout
WARMUP AMRAP x 3 MINUTES20 Jumping Jacks10 Plate Good Mornings5 Up-Downs to Plate Into… AMRAP x 3 MINUTES20 Plate Hops10 Plate Ground To Overhead5 Up-Downs Over Plate (Choice, Facing or… Continue reading
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07/13/2022 Wednesday’s Workout
WARMUP AMRAP x 6 MINUTES1 min Row20 Alt. Shoulder Taps5 Scap Push-Ups10 Ring Rows5 Scap Pull-ups STRENGTH 3 SETS12 Narrow Grip DB Floor Press*-Rest 1:00-12 Supinated Ring Rows** -Rest 2:00… Continue reading
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07/12/2022 Tuesday’s Workout
WARMUP 2 ROUNDS10 DB Up-Downs → 10 DB Burpees*5 Ys / Ts / Ws (option to use light weight)10 SLOW Alt. Plank Shoulder Taps20 Tall Jump Single Unders INTO …… 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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