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Posts by Admin
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12/08/2023 Friday’s Workout
WARMUP AMRAP x 6 MINUTES200/150m Row20 Jumping Jacks10 Alt. Lunges8 Up-Downs Into… 2-3 ROUNDS (Time Permitting)5 SLOW Good Mornings4 Alt. Groiners + Thoracic Twist5 Kang Squats5 SLOW Air Squats5 Jumping… Continue reading
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12/07/2023 Thursday’s Workout
WARMUP 10 Alt. Samson Lunges10 Alt. Bird Dogs10 SLOW Alt. Cossack Squats5 Scap Push-Up to Pike5 Cat Cows Into… 2-3 ROUNDS (Time Permitting):45 Cardio Choice10 Push-Ups (Knees or Toes)*8 KB… Continue reading
/ W.O.D.
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12/06/2023 Wednesday’s Workout
WARMUP 10/10 Big Arm Circles10/10 Leg Swings5/5 Moose Antlers5 Push Up to Pike10 V-Ups/Tuck-Ups10 Scap Pull-Ups into… 10 Toe Touch Jumping Jacks8 Kip Swings6 Muscle Cleans6 Strict Press into… 10… Continue reading
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12/05/2023 Tuesday’s Workout
WARMUP 20 Calf Raises10 Alt. Cossack Squats10 Glute Bridges10 Wall Ball Front Squat Into… 20 Tibia Raises10 Alt. Groiners10 Barbell Good Mornings10 Wall Ball Push Press Into… 40 Fast Single… Continue reading
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12/04/2023 Monday’s Workout
WARMUP 2 ROUNDS4 x 25’ Side Shuffles6 Inch Worms8 Tuck-Ups10 Hand Over Hand Ring Rows (switch hands @ 5 reps) Into… 2 ROUNDS2 25’ Run + 25’ Back Pedal4 Up-Downs6/6… Continue reading
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12/03/2023 Sunday’s Workout
WARMUP 1 ROUND1:00 Row (Legs Only)10 Scap Push-Ups10 Alt. Samson Lunges10 Slam Ball Deadlifts* *5 w/ hinge variation, then 5 w/ squat variation. Into… 1 ROUND1:00 Row (Legs + Body)8… Continue reading
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12/02/2023 Saturday’s Workout
WARMUP BIKING PREP (6:00 MINUTES)1 min Bike10/10 Leg SwingsCalf + Tib Raises10 Lunge + Knee Hug10/10 Moose Antlers2 min Bike Into.. 2-3 ROUNDS (Time Permitting)5 Cat/ Cows5 Sumo Good Mornings… Continue reading
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12/01/2023 Friday’s Workout
WARMUP MOBILITY10 Alt. 90-90 Hip Rotations10 Alt. Deadbugs10 Alt. Plank Shoulder Taps10 Alt. Bird Dogs Into… 2 ROUNDS10 Air Squats ->10 Jumping Air Squats10 Alt. Elbow Punches w/Barbell5 Up-Downs ->… Continue reading
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11/30/2023 Thursday’s Workout
WARMUP 1 ROUND1 min Row10-12 Supinated Band Pull-Aparts10-12 Banded Upright Rows6/6 Crossbody Band Pulls1 min Row Into… 2 ROUNDS (Time Permitting):20 Hollow Body Hold:20 Superman Hold10 False Grip Ring Rows7-10… Continue reading
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11/29/2023 Wednesday’s Workout
WARMUP EMOM x 8 MINUTES*MIN 1 – :20 Box Step-Ups + :20 Box Jumps → :20 Box Step Overs + :20 Box Jump OversMIN 2 – :40 Alt. MB Around… 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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