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W.O.D.
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06/20/2022 Monday’s Workout
WARMUP AMRAP x 4 MINUTES 20 Crossbody Mountain Climbers 6 Scap Push-ups 6 Step-Ups 6 Slam Ball Deadlifts 6 Slam Ball Front Squats Into… 2 ROUNDS 10 Box Jumps w/… Continue reading
/ W.O.D.
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06/19/2022 Sunday’s Workout
WARMUP (12:00 CAP):45 Row w/ Legs Only50 Single Unders12 Alt. Dead Bug12 Alt. Cossack Squats8/8 Single Arm DB Strict Press Into… :45 Row w/ Legs + Hips Only30 High Jump… Continue reading
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06/18/2022 Saturday’s Workout
WARMUP 1 min Row Into… 2 ROUNDS12 Banded Pull Aparts10 Scap Pull-Ups8 BB Good Mornings Into… 30 sec Row 1-2 ROUNDS (Time Permitting)10 Banded Face Pulls8 Kip Swings6 BB Deadlifts… Continue reading
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06/17/2022 Friday’s Workout
WARMUP 2 ROUNDS10 Box Step-ups10 Scap Push-ups10 Lunges:15 Top of the Ring Hold Into… 2 ROUNDS8 Box Step-Overs8 Push-ups8 DB Alt. Front Rack Lunges:15 Bottom of the Ring Hold Into…… Continue reading
/ W.O.D.
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06/16/2022 Thursday’s Workout
WARMUP 20 Jumping Jacks15 Sit-Ups8 Lunge-Lunge-Squat10 Slam Ball Ground to Overhead Into… 10 Jumping Air Squats10 Slam Balls10 Slam Ball Goblet Squats STRENGTH Back Squat for load:1×5 @ 75%1×3 @… Continue reading
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06/15/2022 Wednesday’s Workout
WARMUP AMRAP x 3 MINUTES6 Up-Downs10 Mountain Climbers6 Bird Dogs10 Barbell Deadlift Into… AMRAP x 3 MINUTES5 Burpees5 Barbell Upright Rows5 Barbell Strict Press5 V-Ups STRENGTH ON A 12:00 RUNNING… Continue reading
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06/14/2022 Tuesday’s Workout
WARMUP ON A 7:00 CLOCK…2 ROUNDS:45 Bike @ Moderate Pace10 Scap Pull-Ups6/6 Single Arm Ring Rows12 Banded Chest Fly Into…. 2 ROUNDS:30 Bike @ Hard Pace10 Slow Banded Lat Pushdowns10… Continue reading
/ W.O.D.
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06/13/2022 Monday’s Workout
WARMUP 4 SETS (:20 ON/ :10 OFF)*MOVT 1 – Single UndersMOVT 2 – Good Mornings *1 SET = MOVT 1 + MOVT 2. Into… 2 ROUNDS10 Alt. Deadbugs8 Tempo KB… Continue reading
/ W.O.D.
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06/12/2022 Sunday’s Workout
WARMUP 3 ROUNDS (10:00 CAP)5 Inch Worms into Cobra Pose*10 Alt. Dead Bug10 Alt. Groiners w/ a Twist**10 Slow Banded Pull Aparts *Switch to Push-Ups in Round 2 and Up-Downs… Continue reading
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06/11/2022 Saturday’s Workout
WARMUP 5 Inch Worms10 Step-Ups10 WB Push Press10 Elbow Punches Into… 5 Push-Up to Pike8 Step-Overs8 WB Front Squats5 Clean Deadlift Into… 5 Burpees6 Wall Balls6 Box Jump-Overs5 Hang Muscle… Continue reading
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04/27/2025 Sunday Workout
WARM UPGENERAL MOBILITY10 Thread the Needle8 Samson Lunges5 Up to Down Dog10 Slow Arm Haulers1:30 Mod Bike Into… 2 ROUNDS10 DB Hammer Curls → Supinated(RD2)10 Straight Leg Sit-Ups → Butterfly(RD2)10… Continue reading
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