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W.O.D.
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04/05/2022 Tuesday’s Workout
WARMUP 2 Sets6 Push-Up to Pike6/6 Moose Antlers6 Cat Cows6/6 Alt. Groiners 2 Sets6/6 DB Arnold Press6/6 DB Crossbody Deadlifts6/6 SA DB Bent Over Row6/6 SA DB Upright Rows 2… Continue reading
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04/04/2022 Monday’s Workout
WARMUP ON AN 8:00 RUNNING CLOCK… 2 Sets1 min row8 Bootstraps8 Cossack Squats8 Push-Up to Pike 2 Sets1 min row8 Med Ball Squats8 DB Strict Press8 Alt. V-Ups 2 Sets1… Continue reading
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04/03/2022 Sunday’s Workout
WARMUP ON A 6:00 RUNNING CLOCK…2:00 Row (Mod Pace) Into… 2-3 SETS (W/ Empty Barbell)5/5 Slow Single Leg Barbell RDLs5 Barbell Upright Rows5 Barbell Goodmornings10 Behind the Neck Alt. Elbow… Continue reading
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04/02/2022 Saturday’s Workout
WARMUP ON A 10:00 RUNNING CLOCK..20 single unders20 high jump singles20 Single Single Double20 Double Unders/Double Under Attempts Into… 2 ROUNDS10 Samson Stretches8 Inchworms10 Kipping Swings:30 Squat Hold Into… 2… Continue reading
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04/01/2022 Friday’s Workout
WARMUP 3 SETS15 Toe Touch Jumping Jacks5/5 Split Squats*5 Push-Up to Pike10 Elbow Punches5 OH Press** *Round 2 perform 5/5 Jumping Split Squats, Round 3 perform 10 Jumping Lunges.**Round 2… Continue reading
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03/31/2022 Thursday’s Workout
WARMUP 1 min row Then… ON AN 8:00 RUNNING CLOCK… 2-3 SETS6/6 SA Ring Row12 Tuck-Ups8 Scap Pull-Ups4/4 Samson Stretch* *Second Round grab a plate and switch to Overhead Plate… Continue reading
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03/30/2022 Wednesday’s Workout
WARMUP 2 ROUNDS10 PVC Pass Throughs8 Jumping Squats6 Inch Worms 1-2 ROUNDS10 Up-Downs8 PVC Snatch Push Jerks6 PVC Jumping OHS STRENGTH 2-2-2-2-2Squat Snatch *All working sets should be Mod-Heavy to… Continue reading
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03/29/2022 Tuesday’s Workout
WARMUP IN 8:00 GET AS FAR AS YOU CAN… 1 min row 20 sec Of the FollowingHigh KneesButt KickersSkip for HeightHigh Kicks 1 min row Into…. 1-2 SETS8 Scap Pull-Ups8… Continue reading
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03/28/2022 Monday’s Workout
WARMUP ON A 10:00 RUNNING CLOCK… 2 Sets1:00 Bike @ Ez Pace10 Bootstrappers10 Samson Lunges10 Push-Up to Pike10 Hollow Rocks 2 Sets:45 Bike @ Mod Pace12 Step-Ups12 Med Ball Deadlifts12… Continue reading
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03/27/2022 Sunday’s Workout
WARMUP ON A 10:00 RUNNING CLOCK… 20 sec Walking Knee to Chest Stretch20 sec Walking Quad Stretch1 min Bike or Row EZ pace20 sec Butt Kickers20 sec High Knees1 min… 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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