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Posts by Admin
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Friday 07-17-2020 WOD
Warm-upFOR QUALITY (5 MIN CAP)1:00 Slow Pace Bike10 Good Mornings10 Bootstrappers1:00 Moderate Pace Bike10 Alt. Sit Thrus10 Reverse Lunges1:00 Fast Pace Bike Strength6-4-2-6-4-2Deadlift for load:#1: 2 reps Workout5 SETS10 Deadlifts*15/12… Continue reading
/ W.O.D.
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Thursday 07-16-2020 WOD
Warm-up1 ROUND (5 MINUTE CAP):20/:20 Single Arm DB Swings:20/:20 Single Arm DB Strict Press:20/:20 Single Arm DB OH Hold:40 Shoulder Taps3 Wall Walks Strength6-4-2-6-4-2Push Press for load:#1: 2 reps WorkoutAMRAP… Continue reading
/ W.O.D.
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Wednesday 07-15-2020 WOD
Warm-up AMRAP x 6 MINUTES 8 Alt. Samson Stretch 8/8 Single Arm Ring Rows 8 Air Squats 8 Hammer Curls Strength 6-4-2-6-4-2 Front Squat for load: #1: 2 reps Workout… Continue reading
/ W.O.D.
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Tuesday 07-14-2020 WOD
Warm-up3 SETS:30 KB Deadlifts:30 Russian KBS:30 Up-Downs StrengthEVERY 1:30 x 7 SETS2 Deadlifts+2 Hang Power Cleans+4 Front Rack Reverse Lunges (Score is Weight) Workout4 ROUNDS FOR TIME300m Row20 Up-Downs10 Front… Continue reading
/ W.O.D.
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Monday 07-13-2020 WOD
Warm-upON A 5:00 RUNNING CLOCK…250m Row50 Jumping Jacks40 Mountain Climbers20 Up-Downs10 DB Renegade Rows* *1 Rep = Row (R) + Row (L) + Push-up. Strength5-5-5-5Bench Press for load:#1: 5 reps… Continue reading
/ W.O.D.
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Sunday 07-12-2020 WOD
Warm-up AMRAP x 6 MINUTES 20 Single-Unders* 10 Kip Swings 10 Alt. Step-Ups 10 Alt. Plank Shoulder Taps *Switch to Double-Unders at the 3:00 mark Strength EMOM x 9 MINUTES… Continue reading
/ W.O.D.
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Saturday 07-11-2020 WOD
Warm-up3 ROUNDS (6 MINUTE CAP)5 Burpees over Slam Ball10 Slam Ball Deadlifts10 Cal Row:30 Overhead Slam Ball Hold StrengthEVERY 2:30 x 4 SETS10 Tricep Kickbacks10 DB Front Raises10 DB Hammer… Continue reading
/ W.O.D.
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Friday 07-10-2020 WOD
Warm-up AMRAP x 7 MINUTES 8/8 SA DB DL 8/8 SA Ring Rows 16 Walking Lunges 20 Mountain Climbers Strength 6-6-6-6 Bench Press for load: #1: 6 reps Workout EMOM… Continue reading
/ W.O.D.
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Thursday 07-09-2020 WOD
Warm-up 2-3 ROUNDS FOR QUALITY (5 MINUTE CAP) 15 Air Squats 30 Mountain Climbers 15 KB Deadlifts 15 Russian KBS Strength 7-5-3-7-5-3 Deadlift for load: #1: 3 reps Workout AMRAP… Continue reading
/ W.O.D.
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Wednesday 07-08-2020 WOD
Warm-up AMRAP x 5 MINUTES 8 Barbell or DB Strict Press 10 Alt. Step-ups 12 Scap Push-ups 20m Shuttle Runs Strength 7-5-3-7-5-3 Push Press Push Press for load: #1: 3… 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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