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W.O.D.
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02/11/2022 Friday’s Workout
WARMUP 2 ROUNDS10 Groiners8 Scap Push-Ups6 Push-Ups*8/8 Split Squats**10 Glute Bridges *Round 1 perform close grip, Round 2 perform wide grip**Round 2 perform Jumping Split Squats STRENGTH ON A 25:00… Continue reading
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02/10/2022 Thursday’s Workout
WARMUP 3 ROUNDS1:00 Row (EZ Pace)6 Push-Up + Alt. Groiner8 Wall Ball Push Press**10 Alt Wall Ball Single Leg RDL **Round 2 perform Wall Ball Front Squats; Round 3 perform… Continue reading
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02/09/2022 Wednesday’s Workout
WARMUP EMOM x 8 MINUTESMIN 1 – 10 Up-Downs + Max Shoulder TapsMIN 2 – 10 Barbell RDL + Max Good MorningsMIN 3 – 10 V-Ups + Max Hollow HoldMIN… Continue reading
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02/08/2022 Tuesday’s Workout
WARMUP AMRAP x 8 MINUTES*:45 Bike @ Mod Pace10 Step-Ups10 Lunges with PVC Passthrough10 Tuck-Ups *Halfway Switch too:45 Bike @ Hard Pace10 Box Jumps10 PVC Overhead Squats10 Alt. V-Ups STRENGTH… Continue reading
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02/07/2022 Monday’s Workout
WARMUP 1 ROUND50 Singles10 Scap Push-ups10 Scap Pull-ups50 SinglesTHEN… 2 ROUNDS20 Hollow Rocks10/10 Marching Glute Bridges10 Windshield WipersTHEN… 1 ROUNDS15 Supinated Band Pull-Aparts10 Pass-throughs SKILL ON A 10:00 RUNNING CLOCK…Practice… Continue reading
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02/06/2022 Sunday’s Workout
WARMUP ON A 10:00 RUNNING CLOCK… 500m Row Immediately Into… 1:00 Plank 30 Single DB Curls 30 Single DB Strict Press 30 Alt. Single DB Lunges (DB held across the… Continue reading
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02/05/2022 Saturday’s Workout
WARMUP 2 SETS (9:00 Max Total) 15 Straddle Sit Ups w/ Reach Through* 10 Plank to Pikes 5/5 SL KB RDL 2 SETS 15 Hollow Rocks or Tuck Rocks 5… Continue reading
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02/04/2022 Friday’s Workout
WARMUP 1 ROUND :20 Singles 10 PVC Pass Through 10 PVC Snatch Grip Push Jerk* 10 Groiners 1 ROUND :20 Single, Single, High Jump 10 PVC OHS 5 PVC Snatch… Continue reading
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02/03/2022 Thursday’s Workout
WARMUP 1-2 ROUNDS 1:00 EZ Row 10 Scap Depressions* :20 Hollow Hold 1 ROUND :45 Moderate Row 10 Scap Retractions** 10 Hollow Rocks 1 ROUND :30 Hard Row 10 Ring… Continue reading
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02/02/2022 Wednesday’s Workout
WARMUP 3 SETS (7:00 CAP) 1:00 Cardio (Mod Effort) 8 Squat Jumps 8/8 DB Sumo Deadlift 8/8 DB Upright Row 8/8 DB Arnold Press EXTENDED WARMUP ON A 12:00 RUNNING… Continue reading
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05/25/2025 Sunday Workout
WARM UP2 ROUNDS1:00 Cardio5 Bootstrapper Squats10 Scap Push Ups10 Alt Groiners with a Twist10 Bird Dogs → 10 Dead Bugs Into… 2 ROUNDS1:00 Cardio10 Air Squats10 Push Ups8 Kip Swings8… Continue reading
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