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W.O.D.
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04/15/2022 Friday’s Workout
WARMUP Rowing Warmup Round 1: 10 strokes at 20 spmRound 2: 10 strokes at 22 spmRound 3: 10 strokes at 24 spmRound 4: 10 strokes at 26 spmRound 5: 10… Continue reading
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04/14/2022 Thursday’s Workout
WARMUP 2 RDS6 I-Y-T (with DB or Plates)12 Face Pulls12 Supinated Pull-Aparts6/6 Slow Half Kneeling Banded Press 1-2 RDS20 Hollow Rocks20 Plank Shoulder Taps10 Scap Push-Ups SKILL ON A 8:00… Continue reading
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04/13/2022 Wednesday’s Workout
WARMUP 1 ROUND W/ BAND1:00 EZ Row10 Banded Pass Throughs10/10 Lateral Banded Walk*10 Alt. Cossack Squat 1 ROUND W/ BAND:45 Mod Row10 Banded Pass Through in Squat Stance**10 Band Front… Continue reading
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04/12/2022 Tuesday’s Workout
WARMUP EVERY 2:00 FOR 4 SETS:30 Max Up-Downs5 Slow Barbell Jefferson Curls5/5 SA Ring Rows5 Scap Pull-Ups5 Strict Knee Raises In the remainder of time perform some sort of mobility…. Continue reading
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04/11/2022 Monday’s Workout
WARMUP ON AN 8:00 RUNNING CLOCK…. 3 SETS10 Banded Pull Aparts10 Banded Presses10 Dead Bugs Into … 3 SETS:30 Bike @ Hard Pace8/8 SA DB Arnold Press W/ Pause8/8 SA… Continue reading
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04/10/2022 Sunday’s Workout
WARMUP EVERY 2:00 FOR 3 SETS:45 Row (INCREASING PACE)10 Box Step-ups*10 Scap Pull-ups* SET 1 – 10 Box Step-ups & 10 Scap Pull-upsSET 2 – 6 Box Jumps w/ Step… Continue reading
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04/09/2022 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
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04/08/2022 Friday’s Workout
WARMUP 1 ROUND (2:00 Cap)20 Plate Hops*10 Plate Ground to OH10 Alt. Cossack Squats6 Push-Up to Toe Tap** 1 ROUND (2:00 Cap)8 Clean Deadlift8 Elbow Punches8 Alt. Lunges8 Up-Down to… Continue reading
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04/07/2022 Thursday’s Workout
WARMUP ON A 10:00 RUNNING CLOCK…1:00 Bike EZ to Moderate Immediately Into.. 2 SETS6/6 Lunges10 Tuck-Ups6/6 Step-Ups:10 Bar Hang Then, 1 SET6/6 KB Goblet Alt. Step-Ups10 Strict Knees to Chest… Continue reading
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04/06/2022 Wednesday’s Workout
WARMUP JUMP ROPE WARM-UP (4:00 Cap)20 Single Unders10 Right Leg Singles10 Left Leg Singles20 Alt. Singles10 Forward/Backward Hop10 Right/Left Hop10 Scissor Kick Singles10 Single, Single, High Jump10 Penguin Hops (Single… 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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