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Posts by Admin
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Wednesday 11-25-2020 WOD
Warm-Up 2 SETS :30 Bootstrappers :30 BW Good Mornings :30 Scap Push-Ups :30 Row Into… EMOM x 6 MINUTES MIN 1 – :25 Single Leg Romaniant Deadlift (R) / :25… Continue reading
/ W.O.D.
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Tuesday 11-24-2020 WOD
Warm-Up 250m Row Into… 3 ROUNDS* 20 Plate Hops 10 Front Foot Elevated Reverse Lunge** 5/5 Plate Halo 10 Plate Ground to Overhead Into… 250m Row *Use a 15/10 LB… Continue reading
/ W.O.D.
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Monday 11-23-2020 WOD
Warm-Up 2 ROUNDS 10 Up-Downs 10 Groiners 10 Air Squats 5 Push-Ups Into… 1 ROUND 5 Good Mornings + 5 Kang Squats 10 Elbow Punches + 5 Front Squats 5… Continue reading
/ W.O.D.
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Sunday 11-22-2020 WOD
Warm-Up FOR QUALITY (10:00 Cap) 2:00 Bike Immediately into… 3 SETS 5 Inch Worms 10 Alt. Single Arm Elevated Tempo Push-Ups (21X1)* 10 Tempo Ring Rows (21X1) * One arm… Continue reading
/ W.O.D.
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Saturday 11-21-2020 WOD
Warm-Up 3 SETS 20 Pike Shoulder Taps 10 Bootstrappers 5 Inch Worms + Push-up Into… TABATA: 4 SETS, :20 ON / :10 OFF MOVT 1 – Jumping Jacks* MOVT 2… Continue reading
/ W.O.D.
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Friday 11-20-2020 WOD
Warm-Up 3 SETS 10 Alt Groiners 10 Scap Pull-Ups 10 Scap Push-Ups Into… 3 SETS 20 Alt Reverse Lunges* :20 False Grip Ring Row Hold :20 Ring Support Hold *Switch… Continue reading
/ W.O.D.
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Thursday 11-19-2020 WOD
Warm-Up 3 ROUNDS 15 Jumping Jacks 10 Scap Push-Ups 10 Alt Groiners Into… AMRAP x 5 MINUTES 10 Empty BB Strict Press 10 Box Step Ups 10 Burpees Strength STRICT… Continue reading
/ W.O.D.
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Wednesday 11-18-2020 WOD
Warm-Up 2 SETS :20 Toe Walk :20 High Skips :20 High Knees :20 Butt Kickers Into… 3 SETS 10 Elbow Punches 10 Air Squats 5 Up-Downs Strength 5 SETS FOR… Continue reading
/ W.O.D.
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Tuesday 11-17-2020 WOD
Warm-Up 3:00 Row* Into… 2 ROUNDS 10 Elbow Punches 5 Strict Press 10 Good Mornings 20 Mountain Climbers Into… 2 ROUNDS 5 Deadlift 4 Muscle Clean 5 BB Kang Squat… Continue reading
/ W.O.D.
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Monday 11-16-2020 WOD
Warm-Up 3 ROUNDS (8:00 CAP) 5 Inch Worms 5/5 Staggered Stance Good Morning 8/8 Split Squat Strength DEADLIFT 1×6 @ 65-70% (Light-Moderate) of 2RM 1×6 @ 70-75% (Mod) 1x 6+… Continue reading
/ W.O.D.
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Workout of the Day
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09/29/2024 Sunday’s Workout
WARMUP LINE DRILLS (1x Each)Jog (Down + Back)Quad Stretch + Reach (Down)Alternating Single Leg RDL (Back)Lunge + Twist (Down)Side to Side Lunge (Back)Carioca (Down + Back)Side Shuffle (Down + Back)… Continue reading
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