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W.O.D.
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04/25/2022 Monday’s Workout
WARMUP ON A 8:00 RUNNING CLOCK…3 SETS5 Reps of IYT with Light Weights* Into… 3 ROUNDS:45 Bike @ Moderate Pace12 Banded Lat Push Down12 Banded Face Pull12 Banded Tricep Extension12… Continue reading
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04/24/2022 Sunday’s Workout
WARMUP ON AN 8:00 RUNNING CLOCK…3 SETS5 Push-Up to Pike20 Mountain Climbers Into… 2 SETS5/5 Strict Single Arm DB Shoulder Press20 High Knees Into… 1 SET10/10 Single Arm DB Push… Continue reading
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04/23/2022 Saturday’s Workout
WARMUP ON A 8:00 RUNNING CLOCK.. :45 Row (Arms Only @ Easy Pace)5/5 Single Leg RDL5/5 Single Leg Glute Bridge16 Deadbug Into… :45 Row (Moderate Pace)5/5 Single Leg Barbell RDL12… Continue reading
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04/22/2022 Friday’s Workout
WARMUP 1:00 EZ Bike10 Bent Arm Banded Pull Aparts10 Scap Pull-Ups10 Air Squats* Into… :45 Mod Bike10 Straight Arm Banded Pull Aparts8 Small Kip Swings8 Alt. Cossack Squats Into… :30… Continue reading
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04/21/2022 Thursday’s Workout
WARMUP 1 ROUND2 min Row8 Alt. Bird Dogs6/6 Quad Stretch to Knee Hug8 Good Mornings Into… 2 ROUNDS7 Clean Deadlift7 Upright Rows*7 Hang Muscle Clean + 1/1 Elbow Punch7 Strict… Continue reading
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04/20/2022 Wednesday’s Workout
WARMUP AMRAP x 3 MINUTES20 Jumping Jacks10 Scap Push-Ups10 Step Ups6 Lunges Into… 2 ROUNDS5 Push-Up to Pike5 Up-Downs5 DB Deadlift*5 Box Jumps *Round 2 Perform DB Bent Over Row… Continue reading
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04/19/2022 Tuesday’s Workout
WARMUP EMOM x 6 MINUTESMIN 1 – :30 Max Single Unders + 12 Slow Calf RaisesMIN 2 – 12 Slow Med Ball Squats + Max BootstrapsMIN 3 – :30 Slow… Continue reading
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04/18/2022 Monday’s Workout
WARMUP ON A 7:00 RUNNING CLOCK… 1:00 Row @ Easy Pace10 PVC Lunge + Pass Through10 Push-Up to Pike Into… 2 ROUNDS:30 Row @ Mod Pace8 Barbell RDL8 Barbell Behind… Continue reading
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04/17/2022 Sunday’s Workout
WARMUP 2 SETS ON A 5:00 RUNNING CLOCK…8 Slow I.Y.T’s*10 Bootstrappers12 Plank Shoulder Taps** *Perform with small plates or DB’s in each hand. In a bent over position with arms… Continue reading
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04/16/2022 Saturday’s Workout
WARMUP AMRAP x 5 MINUTES20 Mountain Climbers5 KB Deadlifts (Athlete Choice)*5 Russian KB Swings10 KB Goblet Squats5 Russian KB Swings5 KB Deadlifts *KB should be light enough to perform the… Continue reading
/ W.O.D.
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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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