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W.O.D.
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01/02/2022 Sunday Workout
WARMUP FOR QUALITY 1:00 Bike (EZ) 1:00 Hollow Hold :30 Bike (Hard) 1:00 Supermans 1:00 Bike (EZ) 1:00 Tuck-Ups SKILL 3 SETS 10-15 Kipping Knee Raise Into… 1:00 Cal Bike*… Continue reading
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01/01/2022 Saturday Workout
WARMUP EMOM x 10 MINUTES MIN 1 – 45s Alternating Groiners MIN 2 – 20s Up Downs + 20s Strict Press MIN 3 – 45s Arm Haulers OR Moose Antlers… Continue reading
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12/31/2021 Friday Workout
WARMUP 200m Row 10 Barbell Deadlifts 10 High Pulls 10 Elbow Punches 10 Front Squats 250/200m Row Into… 30sec Plank 20 Lateral Barbell Hops 5 Inch Worms with Pushup 5… Continue reading
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12/30/2021 Thursday Workout
WARMUP JUMP ROPE WARM-UP 30 Singles 10 Singles Right Leg 10 Singles Left Leg 20 Singles Alternating Legs 10 Single, Single, High Jump 20 High Jumps 10 Single, Single, Double… Continue reading
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12/29/2021 Wednesday Workout
WARMUP 2-3 ROUNDS 10 Toe Touch Jumping Jacks 10 Scap Pull-Ups 10 Jumping Squats 10 OH Press STRENGTH 3-3-3-3* Thruster *Start Moderate, build to Moderate-Heavy. After each working set, perform… Continue reading
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12/28/2021 Tuesday Workout
WARMUP 2 ROUNDS (Get as far as you can…) 30sec Row 10/10 Leg Swings 10 Ankle Roll Outs 50’ High Knees 50’ Butt Kicker Into… 2 ROUNDS 1min Row 12… Continue reading
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12/27/2021 Monday Workout
WARMUP 2 SETS (Get as far as you can…) :45 Bike @ Easy Mod Pace 10 Cat Cows 10 Alt Groiners 10 Step-Ups Into… 2 SETS :30 Bike @ Hard… Continue reading
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12/26/2021 Sunday Workout
WARMUP 1:00 Plank Hold Immediately Into… AMRAP x 5 MINUTES 20 Mountain Climbers 10 Air Squats 5 Push Ups + Shoulder Taps* Immediately Into… 1:00 Plank Hold *Athlete will perform… Continue reading
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12/25/2021 Saturday Workout
Holiday Week Schedule 12/24: No evening classes 12/25: Closed WARMUP AMRAP x 5 MINUTES 50m Run 7 Strict Burpees 7 Tuck-Ups 7 Scap Pull-Ups 7 DB Clean & Jerk At… Continue reading
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12/24/2021 Friday Workout
Holiday Week Schedule 12/24: No evening classes 12/25: Closed WARMUP AMRAP x 5 MINUTES 10/8 Cal Bike 10 Step Ups 10 Scap Pull Ups 5 DB Up Downs Into… AMRAP… 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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