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Posts by Admin
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Tuesday 02-02-2021 WOD
Warm-Up AMRAP x 10 MINUTES 20 Single Unders 15 Glute Bridge Ups with :02 Hold at Top 10 Slow Alt. Mountain Climbers* 1/1 KB Complex** *In a High Plank, the… Continue reading
/ W.O.D.
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Monday 02-01-2021
Warm-Up 2:00 Bike Into… 2 ROUNDS 10 PVC Pass Through Lunges 10 Scap Pull-Ups 5 BB Muscle Clean and Press* Into… 2 ROUNDS 5 Ring Rows 10 BB Back Rack… Continue reading
/ W.O.D.
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Sunday 01-31-2021 WOD
Warm-Up AMRAP x 5 MINUTES 10 Bootstrappers 10 Alt. Groiners 5/5 Single Leg PVC RDL 5 Up-Downs Strength ON A 20:00 RUNNING CLOCK… Build to a Heavy Set of 5… Continue reading
/ W.O.D.
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Saturday 01-30-2021 WOD
Warm-Up EMOM x 6 MINUTES Min 1 – :25 Lunge + :25 Hollow Rocks Min 2 – 10 Scap Pull-Ups + 5 Kip Swings Extended Warm-Up EMOM x 9 MINUTES… Continue reading
/ W.O.D.
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Friday 01-29-2021 WOD
Warm-Up 500m Row Into… AMRAP x 4 MINUTES 10 Alt Groiners 10 Bootstrappers 10 Arm Haulers* 10 Hand Release Push-Ups Into… 500m Row *Arm Haulers = In a Superman, reach… Continue reading
/ W.O.D.
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Thursday 01-28-2021 WOD
Warm-Up 2 SETS 10 Banded Face Pulls 10 Scap Push-Ups 10 Scap Pull-Ups 10 Jumping Jacks Into… AMRAP x 6 MINUTES 250m Row 10 Push-up to Pike :20 Pike Hold… Continue reading
/ W.O.D.
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Wednesday 01-27-2021 WOD
Warm-Up CHIPPER STYLE! 30 Single Unders 15 Box Step-Ups 30 Single Unders 15 Burpees 30 Single Unders 15/12 Cal Bike 30 Single Unders 15 Box Jumps 30 Single Unders *From… Continue reading
/ W.O.D.
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Tuesday 01-26-2021 WOD
Warm-Up AMRAP x 10 MINUTES 1:00 Bike (Easy) 5 Inch Worms w/ Push-Up :30 Plank 5 Up-Down Broad Jumps 20 Banded Face Pulls 5 Tempo Ring Rows (30X1) Extended Warm-Up… Continue reading
/ W.O.D.
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Monday 01-25-2021 WOD
Warm-Up AMRAP x 6 MINUTES 1:00 Row 10 Strict Press 10 Sumo Deadlift Workout 2 ROUNDS FOR TIME* 1000/800m Row Into… 21-15-9 Shoulder to Overhead (95/65) Sumo Deadlift High-Pull Sit-Ups… Continue reading
/ W.O.D.
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Sunday 01-24-2021 WOD
Warm-Up AMRAP x 10 MINUTES 1:00 Bike (Easy) 5 Inch Worms w/ Push-Up :30 Plank 5 Up-Down Broad Jumps 20 Banded Face Pulls 5 Tempo Ring Rows (30X1) Extended Warm-Up… Continue reading
/ W.O.D.
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…Workout of the Day
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02/02/2025 Sunday Workout
WARMUPMOBILITY FLOW5 Inch Worm to Down Dog5/5 Groiner With a Twist5/5 Scorpion Twist10 Alt Arm Lifts in Child’s pose10 Alt Plank to Toe Tap Into… 2-3 ROUNDS1:00 Cardio10 Alt Lunges… Continue reading
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