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W.O.D.
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05/22/2022 Sunday’s Workout
WARMUP EVERY 3:00 x 3 SETS*10/8 Cal Row12 KB Deadlift10 Slam Ball Push Press10 Alt. V-Ups30 Single Unders *Increase pace each round (EZ→Mod→Hard) WORKOUT“GUT CHECK” FOR TIME* 35-30-25-20 Cal Row**… Continue reading
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05/21/2022 Saturday’s Workout
WARMUP 5 Push-Up to Pike 10 Cossack Squats 10 Scap Pull-Ups 10 Ring Rows Into… 8 Wall Ball Front Squats 8 Elbow Punches 8 Strict Press 8 Small Kip Swings… Continue reading
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05/20/2022 Friday’s Workout
WARMUP AMRAP x 7 MINUTES1:00 Bike (Increasing Pace)10 Box Step-Ups*5/5 Staggered Stance Good Mornings (BB Optional)10 Barbell RDL *Round 1- Box Step-UpsRound 2 – Box JumpsRound 3+ Box Jump Overs… Continue reading
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05/19/2022 Thursday’s Workout
WARMUP 2 ROUNDS30 Mountain Climbers10 Up-Down +Scap Push-Ups30 Russian Twists5 Push-Ups to Pike Into… 1-2 ROUNDS30 Crossbody Mountain Climbers10 Wide Stance Up-Downs*8 Hand Release Push-Up *Start with feet wide and… Continue reading
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05/18/2022 Wednesday’s Workout
WARMUP AMRAP x 3 MINUTES10 Lunges with PVC Pass Through10 PVC RDL10 Slow Tuck-Ups10 Push-Up to Pike Into… AMRAP x 4 MINUTES8 Kip Swings8 Strict Knee Raises8 Barbell Back Squats8… Continue reading
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05/17/2022 Tuesday’s Workout
WARMUP ON A 10:00 RUNNING CLOCK… 2 min Row (Mod Pace) Into…12 Alt. Groiners10 Air Squat + Thoracic Rotation8 Push-Up to Pike Into..90 sec Row (Mod-Hard Pace)8 Barbell Strict Press8… Continue reading
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05/16/2022 Monday’s Workout
WARMUP 2 ROUNDS30 High Jump Single Unders7 Bent Knee Sit-Ups7 Slam Ball Deadlifts7 Scap Pull-Ups Into… 2 ROUNDS30 Fast Single Unders7 Straight Leg Sit-Ups7 Slam Ball Curl to OH Press7… Continue reading
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Optional Murph Prep Week 3
A. Conditioning 1 Mile Run -Rest 2:30- Into… 800m Run -Rest 2:00- Into… 400m Run -Rest 1:00- Into… 200m Run *Just under 2 miles of running so we are basically… Continue reading
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05/15/2022 Sunday’s Workout
WARMUP 2 ROUNDS:30 Cardio Choice10 Alt Curtsy Lunges5/5 Lateral Step-Ups10 BB RDL:10/:10 SL Glute Bridge Hold5 Knee Push-Ups WORKOUT 3 SETS FOR QUALITY1:30 Row/Bike/Ski*15 Supinated Barbell Bent Over Rows (Athlete… Continue reading
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05/14/2022 Saturday’s Workout
WARMUP 2 ROUNDS20 Single Unders10 Lunges10 KB Deadlift10 Scap Pull-Ups Into… 2 ROUNDS8 Up-Downs*8 Jumping Lunges8 Russian KB Swings**8 Kip Swings *2nd Round perform 6 Burpees**2nd Round perform 6 American… 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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