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W.O.D.
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04/18/2023 Tuesday’s Workout
WARMUP :30 Cal Row @ Easy Pace6 Cat Cows6 Bird Dogs6 Push-Up to Pike Into… :30 Row @ Mod Pace6/6 Barbell RDL12 Alt. V-Ups12 Glute Bridge Ups into… :30 Row… Continue reading
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04/17/2023 Monday’s Workout
WARMUP AMRAP x 5 MINUTES*6 Wall Ball Deadlift6 WB Push Press6 WB Front Squat6 Up-Downs6 Ring Rows *From 3:00-5:00, complete: 10 WB Thrusters + 8 Burpees + 6 Kip Swings…. Continue reading
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04/16/2023 Sunday’s Workout
WARMUP 3 ROUNDS FOR QUALITY1:00 Cardio Choice (Increase pace each round)*5/5 Shoulder Circles Forward/ Backward10 Single DB Upright Row**10 Single DB Crush Curl**5/5 Single DB Arnold Press** *Athletes choice to… Continue reading
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04/15/2023 Saturday’s Workout
WARMUP 2 ROUNDS:20 Single Unders4 Inchworm + 3 Scap Push-Ups6 Deadlifts6 Upright Rows12 Elbow Punches Into… 1-2 ROUNDS (Time Permitting):20 Double Unders OR Single-Single-Doubles8 Push-Ups8 Ring Rows*5 Hang Muscle Cleans5… Continue reading
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04/14/2023 Friday’s Workout
WARMUP 2:00 Easy Pace Bike into.. 2 ROUNDS10 Alt. Groiners10 Alt. Cossack Squats10 Alt. Reverse Lunges10 DB Goblet Squat w/ :02 Pause in bottom into…. 1:00 Fast Pace Bike STRENGTH… Continue reading
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04/13/2023 Thursday’s Workout
WARMUP 20 Mountain Climbers7 Push-Up to Pike10 Scap Pull-Ups10 BB Strict Press Into… 15 Jumping Jacks5 Inch Worms8 Tuck Ups8 BB Muscle Clean Into… 10 Toe Touch Jumping Jacks3 Wall… Continue reading
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04/12/2023 Wednesday’s Workout
WARMUP 2 ROUNDS*10 KB Deadlifts → 10 KB Sumo Deadlift High Pulls1:00 Row (Legs + Hips only) → 1:00 Row (Arms + Legs)10 Banded Lat Pull-Downs → 10/10 Banded Plank… Continue reading
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04/11/2023 Tuesday’s Workout
WARMUP EMOM x 8 MINUTES (:40 On / :20 Off)MIN 1 – Scap Push-Up + Alt. Shoulder TapMIN 2 – Slow Step-Ups*MIN 3 – Seated DB Alt. Arnold PressMIN 4… Continue reading
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04/10/2023 Monday’s Workout
WARMUP 2 ROUNDS1 min Row5 Cat Cows8 Banded Glute Bridge-Up6 Banded Glute Bridge-Up + Abduction*4/4 Banded Fire Hydrants** Into… 2 ROUNDS7 Above the Knee Deadlifts7 Below The Knee Deadlifts7 Tempo… Continue reading
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04/09/2023 Sunday’s Workout
WARMUP AMRAP x 4 MINUTES4 Up-Dog to Down-Dog4/4 Moose Antlers4 Burpees4 Alt. Step-Ups Into… 2 ROUNDS4/4 Half Kneeling Single Arm Arnold Press4 Scap Pull-Ups + 4 Kip Swings4 Jumping Pull-Ups… 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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