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W.O.D.
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05/13/2022 Friday’s Workout
WARMUP 2 SETS (8:00 CAP)1 min Bike10 Up-Downs5 Lunge-Lunge-Squats:30 Squat Hold Into… 2 SETS1 min Bike10 Burpees15 Air Squats STRENGTH BACK SQUAT 1×5 @65%1×5 @75%1×5 @85%Back Squat* *Based off of… Continue reading
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05/12/2022 Thursday’s Workout
WARMUP ON A 10:00 RUNNING CLOCK…2 ROUNDS12/8 Cal Row6 Inchworms + Double Push-up12 Hollow Rocks6 Arm Haulers (Slow and Controlled) Into… AMRAP IN REMAINING TIME6/6 SA Ring Rows8 Strict Hanging… Continue reading
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05/11/2022 Wednesday’s Workout
WARMUP AMRAP x 3 MINUTES 12 Step-Ups 10 Push-Up to Pike 8 Jefferson Curls 6 Deadbugs Into… AMRAP x 4 MINUTES 6 Low Box Jumps 6 Pike Push-Ups or Push-Ups… Continue reading
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05/10/2022 Tuesday’s Workout
WARMUP EMOM x 6 MINUTESMIN 1 – 30 Mountain Climbers + Max PlankMIN 2 – 10 SB Deadlifts + 10 SB Curl to PressMIN 3 – 10 Scap Pull-Ups +… Continue reading
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05/09/2022 Monday’s Workout
WARMUP 8 min Warmup1:00 Bike EZ Pace10 Scap Push-Ups8 Clean Deadlifts8 Barbell Strict Press Into… :45 Bike Mod Pace8 Alt. Bird Dogs6 Barbell Upright Rows6 Barbell Strict Press + :20… Continue reading
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Optional Murph Prep Week 2
A 3 SETS*800m Run -Rest 2:00 b/t Sets- *Similar idea to last week’s runs. We are going a little longer with distance but pacing should still be roughly 75-80%. Think… Continue reading
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05/08/2022 Sunday’s Workout
WARMUP GENERAL WARM-UP2-3 ROUNDS (7:00 CAP)10/8 Cal Row8 Alt. Bird Dogs8 Sumo Stance Good Mornings5 Reps of IYT’s w. Change Plates* *In a bent over position, with straight arms and… Continue reading
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05/07/2022 Saturday’s Workout
WARMUP 1 ROUND1 min Row10 Wall Ball Ground to OH10 Scap Pull-Ups5/5 SA Ring Row Into… 1 ROUND90 sec Row8 Wall Ball Push Press8 Tuck-Ups6/6 Single Arm Ring Rows Into…… Continue reading
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05/06/2022 Friday’s Workout
WARMUP EMOM x 5 MINUTES (:50 ON/ :10 OFF)MIN 1 – :20/:20 Staggered Stance Good Morning (Barbell Optional)MIN 2 – :20 Single Unders into Max Double Unders/AttemptsMIN 3 – :20… Continue reading
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05/05/2022 Thursday’s Workout
WARMUP 8 SETS (:20 ON/:10 OFF)Cal Bike* Into… AMRAP x 4:004 Push-Up to Pike6 DB Strict Press4/4 Lunge**20 Russian Twists *Increasing paces on the Bike ea RD.**Option for DB Lunges… 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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