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Posts by Admin
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Thursday 06-25-2020 WOD
Warm-up AMRAP x 5 MINUTES :20 Single DB Overhead Hold 10 Alt. DB Strict Press 10 Up-Downs 10 Box Step-ups Strength EMOM x 10 MINUTES MIN 1 – 10 Strict… Continue reading
/ W.O.D.
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Wednesday 06-24-2020 WOD
Warm-up 2-3 ROUNDS (6 MINUTE CAP) 200m Row 10 Tempo Air Squats (3131) 30 Mountain Climbers 10 Alt. Samson Stretches Strength 5 SETS ON A 15:00 CLOCK… 7 Back Squats… Continue reading
/ W.O.D.
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Tuesday 06-23-2020 WOD
Warm-up EMOM x 6 MINUTES MIN 1 – :40 Lunges MIN 2 – :40 Single DB Strict Press MIN 3 – :40 Scap Push-ups MIN 4 – :40 Hollow Hold… Continue reading
/ W.O.D.
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Sunday 06-21-2020 WOD
Warm-Up 3 ROUNDS 2:00 Shuttle Runs 1:00 Plank Hold :30 Step-ups Workout AMRAP x 20 MINUTES 50/40 Cal Bike 800m Run 50 Sit-ups 25 Russian KB Swing (70/53) 50 Box… Continue reading
/ W.O.D.
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Sunday 06-14-2020 WOD
Warm-Up 1 ROUND 2:00 Bike 8 PVC Pass Throughs 8 Step-ups 8 PVC Behind the Neck Strict Press 8 Step-ups 8 PVC Pass Throughs 8 Sots Press 8 OHS Strength… Continue reading
/ W.O.D.
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Sunday 06-07-2020 WOD
Warm-Up 3 rounds 1 min Bike 7 PVC Pass Thrus 7 Behind Neck Push Presses 7 Kang Squats 7 OHS Strength 6 x 1:30 sets 3 Hang Power Snatches *increase… Continue reading
/ W.O.D.
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Sunday 05-31-2020 WOD
Warm-Up 2:00 Cardio Choice into… AMRAP x 3 MINUTES 2 Sit-Ups 2 Push-Ups (No Measure) Strength 4 SETS AMRAP x 2 MINUTES “”Strict”” Burpees* -:30 Rest b/t Sets- *1 Strict… Continue reading
/ W.O.D.
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Saturday 05-30-2020 WOD
Warm-Up ON A 5:00 RUNNING CLOCK… 1:00 Cardio Choice 25′ Alt. Knees to Chest 25′ Alt. Leg Swings 25′ Alt. Lunges 25′ Broad Jumps Cardio Choice Until End… (No Measure)… Continue reading
/ W.O.D.
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Friday 05-29-2020 WOD
Warm-Up AMRAP x 5 MINUTES 1:00 Cardio Choice 10 Glute Bridge-Ups 10 Alt. Lunges w/ a Twist (No Measure) Strength 5 SETS (:40 ON / :20 OFF) Double DB Swing*… Continue reading
/ W.O.D.
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Thursday 05-28-2020 WOD
Warm-Up 2:00 Cardio Choice -Rest :30- EMOM x 1 MINUTES :30 Jumping Jacks :30 Alt. Samson Stretches -Rest :30- EMOM x 1 MINUTES :30 Single DB Swings :30 High Knees… Continue reading
/ W.O.D.
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Workout of the Day
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11/24/2024 Sunday Workout
WARMUPTABATA (8 ROUNDS β :20 WORK / :10 REST)MVMT 1 β Hollow Hold/RocksMVMT 2 β Superman Hold/Rocks Intoβ¦ 3 ROUNDS250/200m Row10 Alt. Samson Lunges (Alternative Option: Alt. Groiners)5/5 SA Ring… Continue reading
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