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W.O.D.
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01/30/2022 Sunday’s Workout
WARMUP 2-3 SETS (5:00 Cap…) 5/5 Clam Shells 10 Bootstrappers 10 Alt. Groiners 10 Tempo Air Squats (Barbell Front Squat Optional) (2121) -Quick Rest & Repeat- STRENGTH 3×7-10 Tempo Front… Continue reading
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01/29/2022 Saturday’s Workout
WARMUP PROGRESSIVE SETS (8:00 Max) 1 SET :20s Tuck Hold 10 Up Downs 10 Scap Push Ups 5/5 SA DB Bent Over Row 1 SET :20s Supinated Grip Dead Hang… Continue reading
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01/28/2022 Friday’s Workout
WARMUP EMOM x 9 MINUTES Min 1 – :20 Mountain Climbers + :20 Slam Ball Deadlift Min 2 – :20 Slam Ball OH Press + :20 Lunges Min 3 –… Continue reading
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01/27/2022 Thursday’s Workout
WARMUP 1 ROUND 20 Singles 10 Scap Pull-Ups 5/5 DB Bent Over Row 1 ROUND 20 Fast Singles 10 Ring Rows 5/5 Single Leg DB RDL 1 ROUND 20 Slow… Continue reading
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01/26/2022 Wednesday’s Workout
WARMUP 3 SETS (7:00 CAP) 1:00 Row 8 Bootstrappers 8 Deadbugs 8 Up-Downs 8/8 DB Arnold Press STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep Push or… Continue reading
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01/25/2022 Tuesday’s Workout
WARMUP AMRAP x 5 MINUTES :30 Bike @ Mod Pace 10 Plank to Pike 10 Banded Pull Aparts 10 Step-Ups Into… AMRAP x 5 MINUTES :30 Bike @ Hard Pace… Continue reading
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01/24/2022 Monday’s Workout
WARMUP 1:00 Walking Lunges w/ Arm Crosses 1:00 Slow PVC Passes 1:00 Perfect Air Squat w/ Wide Grip Press at Bottom* *Squat down with PVC on shoulders, at the bottom… Continue reading
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01/23/2022 Sunday’s Workout
WARMUP EMOM x 8 MINUTES MIN 1 – :25 Tuck-Ups + :25 Front Plank MIN 2 – :25 Tempo Push-Ups (3131) + :25 Hollow Hold WORKOUT 5 SETS FOR QUALITY… Continue reading
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01/22/2022 Saturday’s Workout
WARMUP 4 min EMOM Min 1 – Row 45 sec Min 2 – Samson Lunges Min 3 – Row 45 sec Min 4 – Toy Soldiers Into… AMRAP x 5… Continue reading
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01/21/2022 Friday’s Workout
WARMUP 2 Sets 5 Inch worms + Downward Dog 10 Deadlifts 10 High Pulls 10 Elbow Punches Into… 2 Sets 5 Broad Jumps 5 Dynamic Push-Ups * 5 Muscle Cleans… 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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