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W.O.D.
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04/28/2021 Wednesday Workout
WARMUP 3 SETS 10 Bootstrappers 10 Alt Samson Lunges 10 Push-Up to Pike Into… EMOM x 6 MINUTES MIN 1 – :30/:30 Posterior Movt 1/ Posterior Movt 2 MIN 2… Continue reading
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04/27/2021 Tuesday Workout
WARMUP 2:00 Row Into… 2 ROUNDS 20 Singles 10 Groiners* 5 Push Up to Pike 10 Elbow Punches *Perform 10 Air Squats in the second round. STRENGTH ON A 15:00… Continue reading
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04/26/2021 Monday Workout
WARMUP 200m Row Into… 3 ROUNDS 5/5 Single Leg DB RDL 5/5 Single Arm DB Upright Row 5 Tempo Push-Up (31X1) WORKOUT AMRAP x 12 MINUTES 12 Sumo Deadlift High… Continue reading
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04/25/2021 Sunday Workout
WARMUP ON A 5:00 RUNNING CLOCK… 15 Scap Pull-Ups 15 Scap Push-Ups 5/5 Single Arm Ring Rows 10 Push-Up to Pike 5 Strict Pull-Ups + Knees to Elbow 5 Tempo… Continue reading
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04/24/2021 Saturday Workout
WARMUP ON A 5:00 RUNNING CLOCK… 150m Row Immediately into… 2 SETS 10 Slow Tempo Squats (3131) (w/ or w/o barbell in Front Rack) 8 Kang Squats (w/ or w/o… Continue reading
/ W.O.D.
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04/23/2021 Friday Workout
WARMUP 2-3 SETS FOR QUALITY :30 Single Unders 10 Scap Push-Ups 12 KB Plank Taps 5/5 SA Russian KB Swing 5/5 Alt. KB Arnold Press :20 / :20 OH KB… Continue reading
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04/22/2021 Thursday Workout
WARMUP EMOM x 9 MINUTES MIN 1 – :45 Bodyweight Good Mornings* MIN 2 – :45 Push-Up to Pike MIN 3 – :45 Single DB Bent Over Row *Add Single… Continue reading
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04/21/2021 Wednesday Workout
WARMUP 3 SETS 20 sec Toe Walk / 10 sec Rest 20 sec Heel Walk / 10 sec Rest 20 sec Duck Walk / 10 sec Rest 20 sec High… Continue reading
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04/20/2021 Tuesday Workout
WARMUP 2:00 Bike Into… 2 ROUNDS 8 Scap Pull-Ups 8 Tuck Ups 8 Bent Over Row 8 Up-Downs* *Perform 6 Burpees in the second round. SKILL ON A 12:00 RUNNING… Continue reading
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04/19/2021 Monday Workout
WARMUP 2 ROUNDS 10 Jumping Jacks 5 Down-Dog to Up-Dog 10 Groiners Into… 2 ROUNDS 4/4 Split Squats 6 Wall Ball Front Squats 6 Wall Ball Push Press 10 Elbow… 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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