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W.O.D.
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06/17/2023 Saturday’s Workout
WARMUP 2 SETS*1:00 Bike (EZ Pace)5/5 S.A. DB Bent Over Rows10 Scap Push-Ups20 Alt. Shoulder Taps10 Cat Cows 2 SETS*1:00 Bike (Mod Pace)10 DBL DB Bent Over Rows5 Up-Downs10 Push-Ups5… Continue reading
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06/16/2023 Friday’s Workout
WARMUP 8 min AMRAP30 single unders6 MB deadlift6 MB Front Squat6 MB Press6 tuck ups30 single unders (or 20 DU attempts)6 MB Thrusters6 V sit ups EXTENDED WARMUP EMOM x… Continue reading
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06/15/2023 Thursday’s Workout
WARMUP 8 min AMRAP20 sec High knees20 sec butt kickers20 sec squats20 sec quad stance (tabletop with knees 1” off the ground)8/8 SA suitcase deadlift (DB or KB)8/8 SA Clean… Continue reading
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06/14/2023 Wednesday’s Workout
WARMUP 12 min Warm up – grab one DB for each athlete2 RoundsPushup to pike plus 4 shoulder taps x 55/5 SA DB arnold press5 BW Kang Squats 2 Rounds5… Continue reading
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06/13/2023 Tuesday’s Workout
WARMUP Partner Warmup x 4 sets (grab rower, DB’s and BB) 10 MIN Row while partner completes4 Lunge lunge squat8 DB Bent over row12 sit-ups EXTENDED WARMUP EVERY 3:30 x… Continue reading
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06/12/2023 Monday’s Workout
WARMUP 3 min AMRAP40 sec bike8 pushups8 MB squats 4 Min AMRAP4 Groiner4 cat cow8 lunges4 moose antlers STRENGTH 8 min EMOM1 Low Hang PC + 1 High Hang PC… Continue reading
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06/11/2023 Sunday’s Workout
WARMUP 1 ROUND10 Up-Downs10 Scap Pull-Ups10 Alt. Lunges10 Alt. DB Bent Over Row Into… 1 ROUND5 Up-Down + Push-Up10 Kip Swings10 Alt. Step-Ups10 Alt. DB Plank Row Into… 1 ROUND5… Continue reading
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06/10/2023 Saturday’s Workout
WARMUP AMRAP x 4 MINUTES:30 Row (EZ pace)10 PVC Pass Throughs5 BB High Hang Shrugs10 Tuck-Ups5 Scap Pull-Ups Into… AMRAP x 4 MINUTES:30 Row (Mod pace)10 PVC Around The Worlds5… Continue reading
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06/09/2023 Friday’s Workout
WARMUP 1 min Bike Into… 2 ROUNDS10 Alt. Groiners10 Air Squats10 Lunges + Twist5 MB Deadlifts5 MB Front Squats Into… 1 min Bike STRENGTH Back Squat for load:ON A 20:00… Continue reading
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06/08/2023 Thursday’s Workout
WARMUP 2-3 ROUNDS15 Toe Touch Jumping Jacks10/10 Side Plank Rotations10 Slam Ball Deadlift10 Slam Ball Push Press EXTENDED WARMUP EMOM x 9 MINUTESMIN 1 – :20 Tib Raises + :20… Continue reading
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04/27/2025 Sunday Workout
WARM UPGENERAL MOBILITY10 Thread the Needle8 Samson Lunges5 Up to Down Dog10 Slow Arm Haulers1:30 Mod Bike Into… 2 ROUNDS10 DB Hammer Curls → Supinated(RD2)10 Straight Leg Sit-Ups → Butterfly(RD2)10… Continue reading
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