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W.O.D.
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01/22/2022 Saturday’s Workout
WARMUP 4 min EMOM Min 1 – Row 45 sec Min 2 – Samson Lunges Min 3 – Row 45 sec Min 4 – Toy Soldiers Into… AMRAP x 5… Continue reading
/ W.O.D.
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01/21/2022 Friday’s Workout
WARMUP 2 Sets 5 Inch worms + Downward Dog 10 Deadlifts 10 High Pulls 10 Elbow Punches Into… 2 Sets 5 Broad Jumps 5 Dynamic Push-Ups * 5 Muscle Cleans… Continue reading
/ W.O.D.
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01/20/2022 Thursday’s Workout
WARMUP 3 ROUNDS 1:00 Bike 20 Crunches 15 Banded Pull Aparts 10 Scap Pull-Ups* 5 Ring Rows w/ Pause at Top *1st Round perform 10 Scap Pull-Ups 2nd Round perform… Continue reading
/ W.O.D.
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01/19/2022 Wednesday’s Workout
WARMUP 2 ROUNDS 20 Mountain Climbers 10 PVC Pass Through 10 Jumping Squats 1-2 ROUNDS 10 Up-Downs 5 PVC Wide Push Press (Behind Neck) 5 PVC OHS STRENGTH 4×3 Overhead… Continue reading
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01/18/2022 Tuesday’s Workout
WARMUP EMOM x 8 MINUTES MIN 1 – :45 Row @ Mod Pace MIN 2 – :45 Push-Up to Pike MIN 3 – :45 Single Unders* MIN 4 – :45… Continue reading
/ W.O.D.
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01/17/2022 Monday’s Workout
WARMUP 2 Sets 1min bike @ Easy Pace 10/10 Leg Swings 20 sec High Knees 20 sec Butt Kickers 20 sec High Skips Into.. 2 Sets 1 min bike @… Continue reading
/ W.O.D.
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01/16/2022 Sunday’s Workout
WARMUP AMRAP x 8 MINUTES 8 Scap Push Ups 5 Push Ups to Down Dog 5 Push Ups (:03 Negative) 8 Med Ball Cleans 8 Med Ball Push Press Shots… Continue reading
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01/15/2022 Saturday’s Workout
WARMUP AMRAP x 4 MINUTES 3 Inch Worms 3/3 Suitcase Deadlifts 9 Scap Pull Ups Into… AMRAP x 4 MINUTES 6 Kip Swings 9 Barbell Deadlifts 12 Up Downs WORKOUT… Continue reading
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01/14/2022 Friday’s Workout
WARMUP 2 Sets (10:00 CAP) 1:00 Bike (ez) 10 Groiners 10 PVC Pass Throughs 10 PVC Overhead Squats Into 2-3 Sets (Time dependant) * :45 Bike (mod) 5 Inch Worms… Continue reading
/ W.O.D.
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01/13/2022 Thursday’s Workout
WARMUP EMOM x 6 MINUTES Min 1 – :20 Bootstrappers + :20 DB Deadlift Min 2 – :20 Singles + :20 Up-Downs Min 3 – :20 Shoulder Taps + :20… Continue reading
/ W.O.D.
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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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