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W.O.D.
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04/01/2022 Friday’s Workout
WARMUP 3 SETS15 Toe Touch Jumping Jacks5/5 Split Squats*5 Push-Up to Pike10 Elbow Punches5 OH Press** *Round 2 perform 5/5 Jumping Split Squats, Round 3 perform 10 Jumping Lunges.**Round 2… Continue reading
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03/31/2022 Thursday’s Workout
WARMUP 1 min row Then… ON AN 8:00 RUNNING CLOCK… 2-3 SETS6/6 SA Ring Row12 Tuck-Ups8 Scap Pull-Ups4/4 Samson Stretch* *Second Round grab a plate and switch to Overhead Plate… Continue reading
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03/30/2022 Wednesday’s Workout
WARMUP 2 ROUNDS10 PVC Pass Throughs8 Jumping Squats6 Inch Worms 1-2 ROUNDS10 Up-Downs8 PVC Snatch Push Jerks6 PVC Jumping OHS STRENGTH 2-2-2-2-2Squat Snatch *All working sets should be Mod-Heavy to… Continue reading
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03/29/2022 Tuesday’s Workout
WARMUP IN 8:00 GET AS FAR AS YOU CAN… 1 min row 20 sec Of the FollowingHigh KneesButt KickersSkip for HeightHigh Kicks 1 min row Into…. 1-2 SETS8 Scap Pull-Ups8… Continue reading
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03/28/2022 Monday’s Workout
WARMUP ON A 10:00 RUNNING CLOCK… 2 Sets1:00 Bike @ Ez Pace10 Bootstrappers10 Samson Lunges10 Push-Up to Pike10 Hollow Rocks 2 Sets:45 Bike @ Mod Pace12 Step-Ups12 Med Ball Deadlifts12… Continue reading
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03/27/2022 Sunday’s Workout
WARMUP ON A 10:00 RUNNING CLOCK… 20 sec Walking Knee to Chest Stretch20 sec Walking Quad Stretch1 min Bike or Row EZ pace20 sec Butt Kickers20 sec High Knees1 min… Continue reading
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03/26/2022 Saturday’s Workout
WARMUP AMRAP x 6 MINUTES0:00-3:0010 Air Squats10 Box Step-ups:30 Single Unders25’ Tip Toe Walk 3:00-6:0010 Single DB Front Squats10 Alt Single DB Suitcase Step-ups:30 High Jump Singles / Double Unders… Continue reading
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03/25/2022 Friday’s Workout
WARMUP 1-2 ROUNDS10 Up-Downs10 PVC Pass Throughs10 PVC Snatch Push Jerks*10 Scap Pull-Ups 1 ROUND8 Burpees8 PVC Scarecrow Power Snatch**8 Jumping Squats8 Kip Swings *The Snatch Grip Push Jerk is… Continue reading
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03/24/2022 Thursday’s Workout
WARMUP 2 min Row Into.. 1-2 ROUNDS4/4 Samson Stretch6/6 Step Ups4 Inchworm 2 ROUNDS4-6 Pike Push-Up*6 Box Jumps *Pike Push-Up can be done on the Floor or Feet On The… Continue reading
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03/23/2022 Wednesday’s Workout
WARMUP 2 ROUNDS1:00 Bike*10 Toe Touch Jumping Jacks8 Elbow Punches8 Good Morning**6 Broad Jumps6 Hollow Rocks *Round 1 perform Light to Moderate. Round 2 perform Moderate to Hard**Round 2 Perform… 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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