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W.O.D.
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06/17/2021 Thursday Workout
WARMUP ROWLING! WORKOUT EMOM x 28 MINUTES MIN 1 – 8-12 Strict “Odd” Gymnastic Pull* MIN 2 – 8/8 Reverse DB Lunges (50/35) MIN 3 – :50 Static Hold w/… Continue reading
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06/16/2021 Wednesday Workout
WARMUP On a 6:00 Running Clock… 20 Alt Groiners 18 Alt Plank Shoulder Taps 16 Alt Cossack Squats 14 Air Squats 12 Hollow Rocks 10 Jumping Squats Bike in Remaining… Continue reading
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06/15/2021 Tuesday Workout
WARMUP AMRAP x 8 MINUTES 1:00 Bike (EZ-Mod) 5 Inch Worms + Push-Up 10 Step Overs 15 Jumping Jacks 20 Shoulders Taps WORKOUT AMRAP x 25 MINUTES 25/20 Cal Bike… Continue reading
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06/14/2021 Monday Workout
WARMUP 300m Row Into… 2 ROUNDS 10 BB Good Mornings 10 Hollow Rocks :10 Bar Hang Into… 2 ROUNDS 8 BB RDL 8 BB Bent Over Row 8 Scap Pull-Ups… Continue reading
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06/13/2021 Sunday Workout
WARMUP ON A 5:00 RUNNING CLOCK… 20 Band Pull-Aparts 20 Air Squats (EZ) 20 Banded Face Pulls 20 Scap Push-Ups 20 Alt. Groiners Max Push-Up to Pike in Remaining Time…… Continue reading
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06/12/2021 Saturday Workout
WARMUP 2 ROUNDS FOR QUALITY 15sec Frankenstein 15sec Toe Walk 15sec Heel Walk 15sec Walking Staggered Stance Good Mornings 15sec High Knees 15sec Butt Kickers Immediately into… 3 SETS (W/… Continue reading
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06/11/2021 Friday Workout
WARMUP 2 ROUNDS 6/6 SA Ring Rows 8 Up-Down Mountain Climbers* 10 Barbell Strict Press 10 Elbow Punches Into… 2 ROUNDS 6 Kip Swings 8 Deadbugs 10 Push Press *1… Continue reading
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06/10/2021 Thursday Workout
WARMUP 4 SETS 10 Row Strokes* 10 KB/DB Good Mornings 10 Scap Pull-Ups :20 DB/KB Overhead Hold *1st Set = Legs only 2nd Set = Legs + Lean Back (no… Continue reading
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06/09/2021 Wednesday Workout
WARMUP 2 ROUNDS :30 Bike (EZ-Mod) 15 Jumping Jacks 10 Scap Pull-Ups 2 ROUNDS :30 Bike (Mod-Hard) 5/5 SA Ring Row* 5 Hanging Knee Tucks *Option to switch to 10… Continue reading
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06/08/2021 Tuesday Workout
WARMUP EMOM x 6 MINUTES MIN 1 – 10 Alt Groiners + Max Wall Sit MIN 2 – 10 Step Ups + Max Empty Barbell OH Hold STRENGTH ON A… Continue reading
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06/15/2025 Sunday Workout
WARM UPMOBILITY ROUND10 Calf + Tib Raises10 Alt. Plank Calf Stretches*10 Up-Dog to Down Dog10 SLOW Scap Push-Ups6-8 Child’s Pose Walk-Outs** *From a plank position, fold one foot over the… Continue reading
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