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W.O.D.
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04/11/2022 Monday’s Workout
WARMUP ON AN 8:00 RUNNING CLOCK…. 3 SETS10 Banded Pull Aparts10 Banded Presses10 Dead Bugs Into … 3 SETS:30 Bike @ Hard Pace8/8 SA DB Arnold Press W/ Pause8/8 SA… Continue reading
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04/10/2022 Sunday’s Workout
WARMUP EVERY 2:00 FOR 3 SETS:45 Row (INCREASING PACE)10 Box Step-ups*10 Scap Pull-ups* SET 1 – 10 Box Step-ups & 10 Scap Pull-upsSET 2 – 6 Box Jumps w/ Step… Continue reading
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04/09/2022 Saturday’s Workout
WARMUP AMRAP x 5 MINUTES20 Mountain Climbers5 KB Deadlifts (Athlete Choice)*5 Russian KB Swings10 KB Goblet Squats5 Russian KB Swings5 KB Deadlifts *KB should be light enough to perform the… Continue reading
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04/08/2022 Friday’s Workout
WARMUP 1 ROUND (2:00 Cap)20 Plate Hops*10 Plate Ground to OH10 Alt. Cossack Squats6 Push-Up to Toe Tap** 1 ROUND (2:00 Cap)8 Clean Deadlift8 Elbow Punches8 Alt. Lunges8 Up-Down to… Continue reading
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04/07/2022 Thursday’s Workout
WARMUP ON A 10:00 RUNNING CLOCK…1:00 Bike EZ to Moderate Immediately Into.. 2 SETS6/6 Lunges10 Tuck-Ups6/6 Step-Ups:10 Bar Hang Then, 1 SET6/6 KB Goblet Alt. Step-Ups10 Strict Knees to Chest… Continue reading
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04/06/2022 Wednesday’s Workout
WARMUP JUMP ROPE WARM-UP (4:00 Cap)20 Single Unders10 Right Leg Singles10 Left Leg Singles20 Alt. Singles10 Forward/Backward Hop10 Right/Left Hop10 Scissor Kick Singles10 Single, Single, High Jump10 Penguin Hops (Single… Continue reading
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04/05/2022 Tuesday’s Workout
WARMUP 2 Sets6 Push-Up to Pike6/6 Moose Antlers6 Cat Cows6/6 Alt. Groiners 2 Sets6/6 DB Arnold Press6/6 DB Crossbody Deadlifts6/6 SA DB Bent Over Row6/6 SA DB Upright Rows 2… Continue reading
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04/04/2022 Monday’s Workout
WARMUP ON AN 8:00 RUNNING CLOCK… 2 Sets1 min row8 Bootstraps8 Cossack Squats8 Push-Up to Pike 2 Sets1 min row8 Med Ball Squats8 DB Strict Press8 Alt. V-Ups 2 Sets1… Continue reading
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04/03/2022 Sunday’s Workout
WARMUP ON A 6:00 RUNNING CLOCK…2:00 Row (Mod Pace) Into… 2-3 SETS (W/ Empty Barbell)5/5 Slow Single Leg Barbell RDLs5 Barbell Upright Rows5 Barbell Goodmornings10 Behind the Neck Alt. Elbow… Continue reading
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04/02/2022 Saturday’s Workout
WARMUP ON A 10:00 RUNNING CLOCK..20 single unders20 high jump singles20 Single Single Double20 Double Unders/Double Under Attempts Into… 2 ROUNDS10 Samson Stretches8 Inchworms10 Kipping Swings:30 Squat Hold Into… 2… 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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