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W.O.D.
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11/27/2022 Sunday’s Workout
WARMUP AMRAP x 3 MINUTES12 Tuck-ups12 Piked Shoulder Taps5 Barbell Strict Press20 Bunny Hops INTO.. AMRAP x 5 MINUTES10 V-ups5 Barbell Strict Press20 Single Unders:20 Flagpole Stretch WORKOUT EMOM x… Continue reading
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11/26/2022 Saturday’s Workout
WARMUP AMRAP x 7 MINUTES10/8 Cal Row10 Sumo Stance Good Morning5 Inchworms5 Kang Squats15 Glute Bridges STRENGTH Deadlift for load:5-4-3-2* *Start Moderate and build to Heavy. (Score is Weight) WORKOUT… Continue reading
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11/25/2022 Friday’s Workout (Open Gym schedule today)
WARMUPEMOM x 9 MINUTESMIN 1 – :20 Air Squats + :20 Alt. GroinersMIN 2 – :20 Scap Pull-Ups + :20 Kip SwingsMIN 3 – :20 Box Step Overs + :20… Continue reading
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11/24/2022 Thursday’s Workout (No Classes today, Happy Thanksgiving!)
WARMUP 250/200m Row Into…3 Rounds7/5 Cal Bike + 5 Burpees10 Scap Push-Ups10 Snatch Deadlifts10 Hang Muscle Snatch Into… 250/200m Row WORKOUT“GRATITUDE” 4 ROUNDS FOR TIME11 Power Snatches (95/65)500/400m Row12 Handstand… Continue reading
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11/23/2022 Wednesday’s Workout
WARMUP 3 ROUNDS1:00 Row (EZ→ MOD→ HARD)10 Strict Sit-Ups10 Scap Ring Rows → 5 Tempo Ring Rows (30×1) → 10 Ring Rows10 Reverse Lunges → Forward Lunges → KB Goblet… Continue reading
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11/22/2022 Tuesday’s Workout
WARMUP 3 ROUNDS10 PVC Pass Thrus10 PVC Good Mornings10 PVC Cuban Press Into… 2-3 ROUNDS7 Barbell RDL7 Barbell Hang High Pulls7 Barbell Strict Press:15 Barbell OH Hold STRENGTH EVERY 1:30… Continue reading
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11/21/2022 Monday’s Workout
WARMUP 2 ROUNDS10/10 Ankle Rollouts8 Bootstrappers8 Alt. Bird Dogs Into… AMRAP x 5 MINUTES30 Single Unders*6 Alt. Lunges6 Push-Up to Pike6 Alt. Knee Raises * Switch to Double Unders at… Continue reading
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11/20/2022 Sunday’s Workout
WARMUP ON A 10:00 RUNNING CLOCK…LINE DRILLS*Walking Samson LungesAlt. Knees to Chest StretchToy SoldiersToe WalkHeel WalkHigh KneesButt Kickers200m Run Into… AMRAP FOR REMAINDER OF TIME:45 Row10 Calf Raises30 Single Unders10… Continue reading
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11/19/2022 Saturday’s Workout
WARMUP 2:00 PVC Pass Thrus & Around the Worlds Into… 2-3 SETS BARBELL WARM-UP10/10 Elbow Punches10 Behind the Neck Presses10 High Bar Back Squats10 Good Morning10 Dip + Hold +… Continue reading
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11/18/2022 Friday’s Workout
WARMUP 2 ROUNDS30 sec Row10 Slow Paced Good Mornings (Narrow Stance)10 Ring Rows12 Glute Bridge-Ups8 Cat Cows INTO.. 2 ROUNDS30 sec Row10 Slow Paced Good Mornings (Sumo Stance)10 Scap Pull-ups8… 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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