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W.O.D.
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05/01/2022 Sunday’s Workout
WARMUP 3:00 Cardio Choice (Run, Bike, Row, or Ski)*MIN 1 – EZMIN 2 – ModerateMIN 3 – Moderate+ Immediately Into… 3 SETS FOR QUALITY10 Sumo Squats*14 Alt. Deep Reverse Lunges**10… Continue reading
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04/30/2022 Saturday’s Workout
WARMUP LINE DRILLS30 sec each High KneesButt KickersHigh SkipLeg Swings (Right Leg Only)Leg Swings (Left Leg Only)Carioca (Down and Back)Broad Jumps Into… 2 ROUNDS10 Step-Ups10 Lunges10 WB Push Press* WORKOUT… Continue reading
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04/29/2022 Friday’s Workout
WARMUP 10 Jumping Jacks 10 Scap Pull-Ups 10 Air Squats Into 8 Toe Touch Jumping Jacks 8 Tuck Ups 8 Jumping Squats Into 6 Up-Downs 6 Kip Swings 6 Front… Continue reading
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04/28/2022 Thursday’s Workout
WARMUP 2 ROUNDS30 Crossbody Mountain Climbers10 Sumo Stance Good Mornings10 Alt. KB Deadlift10 Deadbugs5 Cat Cows Into… ROWING SPECIFIC WARM-UPEMOM x 6 MINUTES (:40 ON/ :20 OFF)MIN 1 – Arms… Continue reading
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04/27/2022 Wednesday’s Workout
WARMUP ON A 8:00 RUNNING CLOCK.. 10 Up-Downs:30 Bar Hang10 Tuck-ups:30 Plank Into 5 DB Up-Downs10 Strict Knee Raises:30 High Jump Singles10 Renegade Row (No Push-ups) Into 1-2 ROUNDS (Time… Continue reading
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04/26/2022 Tuesday’s Workout
WARMUP ON A 5:00 HARD CAP…1 ROUND10 Scap Push-Ups8 Alt. Groiners10 Push-Up to Pike8 Squat Jumps Into… 2-3 ROUNDS6 Barbell Deadlifts6 Barbell High Pulls6 Barbell Strict Press STRENGTH ON A… Continue reading
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04/25/2022 Monday’s Workout
WARMUP ON A 8:00 RUNNING CLOCK…3 SETS5 Reps of IYT with Light Weights* Into… 3 ROUNDS:45 Bike @ Moderate Pace12 Banded Lat Push Down12 Banded Face Pull12 Banded Tricep Extension12… Continue reading
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04/24/2022 Sunday’s Workout
WARMUP ON AN 8:00 RUNNING CLOCK…3 SETS5 Push-Up to Pike20 Mountain Climbers Into… 2 SETS5/5 Strict Single Arm DB Shoulder Press20 High Knees Into… 1 SET10/10 Single Arm DB Push… Continue reading
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04/23/2022 Saturday’s Workout
WARMUP ON A 8:00 RUNNING CLOCK.. :45 Row (Arms Only @ Easy Pace)5/5 Single Leg RDL5/5 Single Leg Glute Bridge16 Deadbug Into… :45 Row (Moderate Pace)5/5 Single Leg Barbell RDL12… Continue reading
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04/22/2022 Friday’s Workout
WARMUP 1:00 EZ Bike10 Bent Arm Banded Pull Aparts10 Scap Pull-Ups10 Air Squats* Into… :45 Mod Bike10 Straight Arm Banded Pull Aparts8 Small Kip Swings8 Alt. Cossack Squats Into… :30… Continue reading
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02/02/2025 Sunday Workout
WARMUPMOBILITY FLOW5 Inch Worm to Down Dog5/5 Groiner With a Twist5/5 Scorpion Twist10 Alt Arm Lifts in Child’s pose10 Alt Plank to Toe Tap Into… 2-3 ROUNDS1:00 Cardio10 Alt Lunges… Continue reading
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