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Posts by Admin
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04/26/2024 Friday’s Workout
WARMUP AMRAP X 10 MIN5 Inchworm w/ Push Up10 Alt Groiners10 PVC Pass Throughs5 Up-Downs10 PVC Overhead Squats10 Bird Dogs STRENGTH Overhead Squat for load:3×4* *Use the same Heavy Weight… Continue reading
/ W.O.D.
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04/25/2024 Thursday’s Workout
WARMUP 3 ROUNDS100m ROW10 Alt. Groiners:30 Plank10 Good Morning10 Alt. Step Ups10 Sit ups10 Slam Balls WORKOUT 4 SETS20 Box Jumps (Athlete Choice)25 Sit-Ups30 Slam Balls (Athlete Choice)250/200m Row -Rest… Continue reading
/ W.O.D.
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04/24/2024 Wednesday’s Workout
WARMUP AMRAP X 5 MIN10 Scap Push-Up10 Ring Row10 Piked Shoulder Taps10 Scap Pull-Up6 Push-Up to Pike6 Kip Swings COACH LED10 PVC Pass Thrus10 BTN Snatch Grip Strict Press10 PVC… Continue reading
/ W.O.D.
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04/23/2024 Tuesday’s Workout
WARMUP AMRAP X 10 MIN10 Calf + Tib Raises10 WB Lunges10 WB Strict Press30 Single Unders**10 WB Front Squats10 Wall Ball Thrusters* *RND 2, complete 10 Wall Balls.**RND 2, complete… Continue reading
/ W.O.D.
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04/22/2024 Monday’s Workout
WARMUP 2 SETS:45 Bike (Moderate Pace)8/8 Split Squat10 Alt. Elbow Punches10 Scap Pull-Ups Into… 2-3 SETS (TIME PERMITTING):30 Bike (Hard Pace)10 Alt. Lunges10 Ring Rows10 Tuck Up or V-Ups EXTENDED… Continue reading
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04/21/2024 Sunday’s Workout
WARMUP 2 ROUNDS200m Run10 BB Clean Deadlifts8 BB Alt. Elbow Punches6 BB Strict Press4 Alt. Groiners 2 ROUNDS200m Run10 BB Snatch Deadlifts8 BB BTN Push Press6 PVC Pass Throughs4 Cat… Continue reading
/ W.O.D.
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04/20/2024 Saturday’s Workout
WARMUP EMOM x 5 MINUTES (:40 ON /:20 OFF) (COACH LED)MIN 1 – Single UndersMIN 2 – Single Leg Single Unders (:20 per leg)MIN 3 – Run In Place Single… Continue reading
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04/19/2024 Friday’s Workout
WARMUP AMRAP X 7 MIN10 Toe Touch Jumping Jacks10 Banded Pull Aparts10 Banded Lat Pull-Down10 Hollow Rocks10 Scap Pushups10 Shoulder Taps8 Up Downs STRENGTH Bench Press for load:3×6* *Build to… Continue reading
/ W.O.D.
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04/18/2024 Thursday’s Workout
WARMUP 1:00 Cardio Choice (Run, Bike, Row or Ski) Into… 2 ROUNDS:40 Plank*6/6 Reverse Lunge with arm overhead**:20/:20 Side Plank5/5 Unweighted Turkish Sit-Up** *DB Slides the 2nd ROUND** Add light… Continue reading
/ W.O.D.
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04/17/2024 Wednesday’s Workout
WARMUP AMRAP X 8 MIN20 Toe Tap Jumping Jacks10 Box Step Ups10 Air Squats10 Up-Downs10 Behind the Neck Snatch Grip Strict Press10 Med Ball Front Squats10 PVC Pass Thrus STRENGTH… Continue reading
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01/26/2025 Sunday Workout
WARM UPEMOM x (:40 ON / :20 OFF)MIN 1 – Single UndersMIN 2 – :20 Single Right Foot / :20 Singles Left FootMIN 3 – High Knees Single UndersMIN 4… Continue reading
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