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W.O.D.
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06/10/2022 Friday’s Workout
WARMUP 2 ROUNDS (7:00 CAP)1 min Bike5/5 Single Arm Ring Rows5/5 Alt. Single Arm KB Deadlifts Into… 1 ROUND90 sec Bike5/5 Single Arm KB Upright Rows:10 Dead Hang into :10… Continue reading
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06/09/2022 Thursday’s Workout
WARMUP 1 ROUND10 Alt. Samson Stretch20 Deficit Calf Raises (On Plate)10 Bootstrappers Into… 2 ROUNDS10 Plate Front Squats10 Burpees10 Alt. Cossack Squat STRENGTHBACK SQUAT 1×3 @ 70%1×3 @ 80%1×3 @… Continue reading
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06/08/2022 Wednesday’s Workout
WARMUP EMOM x 6 MINUTESMIN 1 – :45 Row @ Mod PaceMIN 2 – 10 Banded Face Pulls + 10 Banded Lat PushdownsMIN 3 – 40 Single Unders + Max… Continue reading
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06/07/2022 Tuesday’s Workout
WARMUP ON A 7:00 RUNNING CLOCK…2 ROUNDS12 Up-Downs6/6 SA DB Strict Press12 Alt. Lunges12 Sit-Ups Into… 2 ROUNDS12 Slam Ball Ground to Overhead6/6 SA DB Floor Press12 Goblet Squats12 Tuck-Ups… Continue reading
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06/06/2022 Monday’s Workout
WARMUP 2 ROUNDS 8/6 Cal Bike (EZ Pace) 6 Cat/ Cows 6/6 Single Leg Glute Bridge-Ups 8 Alt. Deadbugs Into… 2 ROUNDS 10/8 Cal Bike (Hard Pace) 5/5 Staggered Stance… Continue reading
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06/05/2022 Sunday’s Workout
WARMUP (8:00 CAP)1:00 Row EZ Pace10 Alt. Lunges10 Alt. DB Bent Over Row10 Single DB OH Tricep Extension:45 Tall Plank Into…:45 Row Mod Pace8 Alt. Step-Ups8 Alt. DB Bent Over… Continue reading
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06/04/2022 Saturday’s Workout
WARMUP 4 ROUNDS (:15 EACH)MOVT 1 – Jumping JacksMOVT 2 – GroinersMOVT 3 – Up-DownsMOVT 4 – Jumping Squats Into… 10 Elbow Punches + 5 OH Press8 Scap Pull-Ups6 Tuck-Ups4… Continue reading
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06/03/2022 Friday’s Workout
WARMUP AMRAP x 6 MINUTES1 min Row5 Up+Overs*10 Lunges10 Groiners + Thoracic Rotation10 Alt. Bird Dogs *1 Rep of an Up+Over = w/ bar in Front Rack, Push Press it… Continue reading
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06/02/2022 Thursday’s Workout
WARMUP 2 ROUNDS:30 Bike (EZ-MOD)8 Barbell Strict Press10 Tall Jumps or Penguin Taps8 Scap Ring RowsInto… 1 ROUND:20 Bike (FAST)8 Barbell Push Press15 Double Unders or :20 of DU Attempts8… Continue reading
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06/01/2022 Wednesday’s Workout
WARMUP AMRAP x 4 MINUTES30 Jumping Jacks5 Inch Worms + Push-Up5/5 DB Deadlifts5/5 DB Upright Rows Into… AMRAP x 4 MINUTES30 Alt. DB Toe Taps5 Up-Downs Over DB5/5 DB Power… 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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