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Posts by jillian

09/13/2021 Monday Workout

WARMUP 3 ROUNDS 8 Up-Downs 8 Groiners 8 PVC Pass Throughs 8 PVC Jumping OH STRENGTH 3-3-3-3-3 Hang Squat Snatch *Start Light and build to Moderate-Heavy. (Score is Weight) WORKOUT… Continue reading

September 12, 2021 / W.O.D.
09/12/2021 Sunday Workout

ON A 10:00 RUNNING CLOCK… 2 SETS :30/:30 Single Leg Swings (L/R) :30 Max Bar Hang :30 Scap Push-Ups Immediately into… 3 SETS 5 Perfect + Slow Push-Ups 3 Perfect… Continue reading

September 5, 2021 / W.O.D.
09/11/2021 Saturday Workout

WARMUP AMRAP x 5 MINUTES 10 Bootstrappers 10 Alt. Groiners 10 Alt. Samson Stretch 5 Push-Up to Pike 5 Pike Push-Ups 5 Squat Thrust WORKOUT “9/11” FOR TIME 2001m Run*… Continue reading

September 5, 2021 / W.O.D.
09/10/2021 Friday Workout

WARMUP 2:00 Cardio Choice (EZ to Moderate Pace) Then perform Warm-Up w/ an Empty Barbell… AMRAP x 6 MINUTES 6 Alt. Elbow Punches w/ Barbell 6 Controlled Barbell Front Squats… Continue reading

September 5, 2021 / W.O.D.
09/09/2021 Thursday Workout

WARMUP 3 SETS (7:00 CAP) :30 Active Bar Hang 8 Kip Swings 8 Slow Tuck-Ups 8 Barbell Deadlifts 8 Barbell High Pull 8 Barbell Hang Muscle Clean SKILL 3 SETS… Continue reading

September 5, 2021 / W.O.D.
09/08/2021 Wednesday Workout

WARMUP EMOM x 10 MINUTES MIN 1 – :45 Bike @ Mod Pace MIN 2 – 35 Single Unders + 5/5 Ankle Roll Out MIN 3 – :45 Up-Downs MIN… Continue reading

September 5, 2021 / W.O.D.
09/07/2021 Tuesday Workout

WARMUP 3 ROUNDS 1:00 Row* 6/6 DB Arnold Press 6/6 Single DB FR Reverse Lunges SKILL 2-3 SETS FOR QUALITY 10 Quality Strokes on Rower* 5 Tempo Strict Press or… Continue reading

September 5, 2021 / W.O.D.
09/06/2021 Monday Workout

WARMUP 3 ROUNDS 45sec Bike 10 Scap Pull-Ups 5/5 SA Ring Rows 10 Tuck Ups* *2nd Round perform 8 Up-Downs, 3rd Round perform 6 Burpees SKILL ON A 10:00 RUNNING… Continue reading

September 5, 2021 / W.O.D.
09/05/2021 Sunday Workout

WARMUP FOR QUALITY (10:00 Cap) 12/10 Cal Row (EZ effort) 10 Narrow Stance Squats 10 Sumo Stance Squats 12/10 Cal Row (EZ-Mod effort) 10 Wall Ball Front Squats 10 Wall… Continue reading

August 29, 2021 / W.O.D.
09/04/2021 Saturday Workout

WARMUP 3 SETS (W/ Empty Barbell) (5:00 Cap) 5 Slow Good Mornings 10 Behind the Neck Alt. Elbow Punches 5 Back Rack Squat Jumps 5 Broad Jumps (No Barbell) STRENGTH… Continue reading

August 29, 2021 / W.O.D.