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W.O.D.
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05/04/2022 Wednesday’s Workout
WARMUP EMOM x 4 MINUTESMIN 1 – 12 Box Step-Ups + Max Groiner on BoxMIN 2 – 12 Scap Pull-Ups + Max Kip SwingsMIN 3 – 12 Scap Push-Ups +… Continue reading
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05/03/2022 Tuesday’s Workout
WARMUP ON A 7:00 MINUTE CLOCK1:30 Row (MOD PACE) Into… 2 ROUNDS10 Bootstraps10 Alt. Cossack Squats10 Push-Up to Pike Into… 2 ROUNDS6 Lunge + Lunge + Air Squat6 Slamball G2O30… Continue reading
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05/02/2022 Monday’s Workout
WARMUP 2 ROUNDS20 In-Place High Knees12 Alt. KB Deadlift20 In-Place Butt Kickers10 Scap Push-Ups Into… AMRAP x 4 MINUTES6/6 Single Arm Russian KB Swings6 Burpees1 min Bike STRENGTH ON A… Continue reading
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Weekly Murph Prep
Murph Prep! Scroll all the way down each Monday to see optional programming to be performed over the course of the week. Prep A (Conditioning) 4 SETS*400m Run -Rest 1:30… Continue reading
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05/01/2022 Sunday’s Workout
WARMUP 3:00 Cardio Choice (Run, Bike, Row, or Ski)*MIN 1 – EZMIN 2 – ModerateMIN 3 – Moderate+ Immediately Into… 3 SETS FOR QUALITY10 Sumo Squats*14 Alt. Deep Reverse Lunges**10… Continue reading
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04/30/2022 Saturday’s Workout
WARMUP LINE DRILLS30 sec each High KneesButt KickersHigh SkipLeg Swings (Right Leg Only)Leg Swings (Left Leg Only)Carioca (Down and Back)Broad Jumps Into… 2 ROUNDS10 Step-Ups10 Lunges10 WB Push Press* WORKOUT… Continue reading
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04/29/2022 Friday’s Workout
WARMUP 10 Jumping Jacks 10 Scap Pull-Ups 10 Air Squats Into 8 Toe Touch Jumping Jacks 8 Tuck Ups 8 Jumping Squats Into 6 Up-Downs 6 Kip Swings 6 Front… Continue reading
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04/28/2022 Thursday’s Workout
WARMUP 2 ROUNDS30 Crossbody Mountain Climbers10 Sumo Stance Good Mornings10 Alt. KB Deadlift10 Deadbugs5 Cat Cows Into… ROWING SPECIFIC WARM-UPEMOM x 6 MINUTES (:40 ON/ :20 OFF)MIN 1 – Arms… Continue reading
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04/27/2022 Wednesday’s Workout
WARMUP ON A 8:00 RUNNING CLOCK.. 10 Up-Downs:30 Bar Hang10 Tuck-ups:30 Plank Into 5 DB Up-Downs10 Strict Knee Raises:30 High Jump Singles10 Renegade Row (No Push-ups) Into 1-2 ROUNDS (Time… Continue reading
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04/26/2022 Tuesday’s Workout
WARMUP ON A 5:00 HARD CAP…1 ROUND10 Scap Push-Ups8 Alt. Groiners10 Push-Up to Pike8 Squat Jumps Into… 2-3 ROUNDS6 Barbell Deadlifts6 Barbell High Pulls6 Barbell Strict Press STRENGTH ON A… 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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