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W.O.D.
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09/25/2022 Sunday’s Workout
WARMUP GENERAL WARM-UP3 ROUNDS10 Alt. Step Ups→8 Alt Step Ups→6 Box Jumps*10 Straight Leg Sit-Ups→8 Bent Leg Sit-Ups→6 Butterfly Sit-Ups10 Scap Push-Ups→8 Push-Ups to Down Dog→6 Push-Ups *For your Step-Ups,… Continue reading
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09/24/2022 Saturday’s Workout
WARMUP 2 ROUNDS30 Mountain Climbers10 Sumo Good Morning (BB in Second Round)10 Scap Pull-Ups (10 Ring Rows in Second Round)10 Superman Raises Into… 1 ROUND10 Up-Downs10 Sumo Deadlift10 Small Kip… Continue reading
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09/23/2022 Friday’s Workout
WARMUP 3 ROUNDS1 min Bike or Row (increasing pace)8 BB Upright Rows20 Alt. BB Elbow Punches12 Alt. Piked Shoulder Taps*5 Inchworm + Push-up *Round 2 & 3 Switch to 2… Continue reading
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09/22/2022 Thursday’s Workout
WARMUP EMOM x 8 MINUTESMIN 1 – :45 Bar HangMIN 2 – :45 Samson LungesMIN 3 – :45 Alt. DB Seesaw RowMIN 4 – :45 Quad Heel Taps WORKOUT FOR… Continue reading
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09/21/2022 Wednesday’s Workout
WARMUP 3 ROUNDS30 Calf Raises → 50 Single Unders → 50 Double Unders*10 Scap Pull Ups → 10 Kip Swings → 10 Knees to Chest or TTB10 Push Presses W/… Continue reading
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09/20/2022 Tuesday’s Workout
WARMUP AMRAP x 6 MINUTES:30 Row @ Mod Pace4 Lunge + Lunge + Air Squat4 Up-Downs*4 V-Ups *Switch to Burpees @ 3:00. STRENGTH 8-6-6*Front Squat *Start Moderate and build to… Continue reading
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09/19/2022 Monday’s Workout
WARMUP AMRAP x 4 MINUTES8 Alt. Box Step Overs8 KB Deadlifts4 Box Jump Overs4 Russian KB Swings Into… 1-2 ROUNDS*6 Snatch Grip Deadlifts6 Snatch Grip Upright Rows6 Hang High Pulls6… Continue reading
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09/18/2022 Sunday’s Workout
WARMUP ON A 8:00 RUNNING CLOCK…90 sec Row Into… 3 SETS8 DB Good Mornings4 Up-Downs8 Scap Push-Ups4/4 Single DB Deficit Push-Up4/4 Single DB Farmer Lunge WORKOUT AMRAP x 12 MINUTES10… Continue reading
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09/17/2022 Saturday’s Workout
WARMUP :30 Row (Arms and Back) + :30 Row (Half Stroke)10 Bunny Hops + 10/10 Single Leg Hops10/10 Wall Ball Halo10 Wall Ball Push Press Into… :30 Row (Half Stroke)… Continue reading
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09/16/2022 Friday’s Workout
WARMUP 2 ROUNDS8 Scap Pull-Ups8 Tuck-Ups8 BB Upright Rows10 BB Elbow Punches5/5 Single Arm Ring Rows INTO.. 2 ROUNDS10 Kip Swings10 V-Ups10 BB Clean Deadlift10 BB Hang Muscle Cleans5 Jumping… Continue reading
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05/04/2025 Sunday Workout
WARMUP20’ LINE DRILLSToy SoldiersWalking GroinersToe WalkHeel WalkCrouching Side StepsKareokes200m Run Into… AMRAP x 5 MINUTES10 Toe Touch Jumping Jacks10 Sumo Good Morning10 Double Unders or 20 Single Unders10 Conventional Deadlifts… Continue reading
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