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Posts by Admin
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Saturday 03-06-2021 WOD
Warm-Up AMRAP x 5 MINUTES 6 Upright Rows 8 Muscle Cleans 10 Bent Over Rows 12 Hollow Rocks Workout 3 ROUNDS FOR TIME 16 Sit-Ups 12 Hang Power Cleans (115/75)… Continue reading
/ W.O.D.
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Friday 03-05-2021 WOD
Warm-Up 2 ROUNDS 100m Row 10 PVC Pass Thrus 10 Alt Groiners 10 Bootstrappers Into… 3 ROUNDS 5/5 Single Arm DB Strict Press 5/5 Single Arm DB OH Reverse Lunge… Continue reading
/ W.O.D.
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Thursday 03-04-2021 WOD
Warm-Up AMRAP x 10 MINUTES :30 Bike (65-70% Effort) 5/5 Single Arm Ring Rows 5/5 Single Arm Arnold Press 10/10 Single DB Suitcase Romanian Deadlifts Workout 4 SETS FOR QUALITY*… Continue reading
/ W.O.D.
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Wednesday 03-03-2021 WOD
Warm-Up 250m Row Into… 3 SETS 10 Glute Bridges 8 Scap Pull-Ups 6 Tuck-Ups Into… 3 SETS 10 Hang Muscle Cleans 8 Elbow Punches 6 Front Squats 4 Strict Knee… Continue reading
/ W.O.D.
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Tuesday 03-02-2021 WOD
Warm-Up ON A 10:00 RUNNING CLOCK 10-9-8-7-6-5-4-3-2-1 Jumping Jacks Air Squats Up-Downs Workout EMOM x 15 MINUTES MIN 1 – 20 Wall Balls (20/14) MIN 2 – 60 Double Unders… Continue reading
/ W.O.D.
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Monday 03-01-2021 WOD
Warm-Up 2:00 Bike Into… 2 ROUNDS 8 Scap Pull-Ups 6 Alternating Cossack Squats 4 BB Sumo Good Morning Extended Warm-Up EMOM x 10 MINUTES MIN 1 – TNG Sumo Deadlifts*… Continue reading
/ W.O.D.
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Sunday 02-28-2021 WOD
Warm-Up ON A 5:00 RUNNING CLOCK… 20 Alt. Standing Quad Stretch 10 Alt. Knee Hugs 5 Inch Worms w/o Push-Up 10 Push-Up to Pike 10 Slow Sumo Banded Good Mornings… Continue reading
/ W.O.D.
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Saturday 02-27-2021 WOD
Warm-Up AMRAP x 5 MINUTES 10 Bootstrappers 10 Alt. Groiners 10 Narrow Stance Squats 10 Wide Stance Squats 5/5 SA Ring Rows Skill EMOM x 10 MINUTES MIN 1 –… Continue reading
/ W.O.D.
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Friday 02-26-2021 WOD
Warm-Up 2 SETS 10 Elbow Punches 10 Alt Groiners 20 Jumping Jacks Into… 3 SETS 10 Empty BB Strict Press 16 Reverse Lunges 20 Single/Double Unders Strength ON A 15:00… Continue reading
/ W.O.D.
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Thursday 02-25-2021 WOD
Warm-Up AMRAP x 5 MINUTES 10 Band Pull Aparts 10 Scap Pull-Ups 5 Inch-Worms + Push-Up 10/8 Cal Bike Skill 4 SETS FOR QUALITY 10 Hollow Rocks 5 Perfect Strict… 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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