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W.O.D.
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12/21/2021 Tuesday Workout
Holiday Week Schedule 12/24: No evening classes 12/25: Closed WARMUP 3 SETS (7:00 CAP) 8 Behind the Neck Press :20 Overhead Hold 6 Up-Down Step-Ups :20 Tall Plank 8 Tuck-Ups… Continue reading
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12/20/2021 Monday Workout
Holiday Week Schedule 12/24: No evening classes 12/25: Closed WARMUP AMRAP x 7 MINUTES 125m Row 12 Deadbugs 12 Bird Dogs 35 Single Unders At the 3:30 Mark Switch too… Continue reading
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12/19/2021 Sunday Workout
WARMUP LINE DRILLS (4:00 Cap, Move Quick!)* Walking Knee Hug Walking Quad Stretch Walking Figure-4 Butt Kickers High Knees *(20’ for each drill,w/ a light jog back to starting position)… Continue reading
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12/18/2021 Saturday Workout
WARMUP 2 Min Jump Rope Practice (SU / DU / DUA) – Then – 8 Min AMRAP of… 5 Inch Worms 5 Pushups 5 KB Swings 5 Front Squats 1… Continue reading
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12/17/2021 Friday Workout
WARMUP 6 Minute Running Clock… 2min Cardio In time remaining AMRAP of * 5 Barbell Deadlifts 5 High Pulls 5/5 Elbow Punches 5 Strict Press 5 Up Down + High… Continue reading
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12/16/2021 Thursday Workout
WARMUP 2 ROUNDS 1:00 Row 10 Scap Pull-Ups 8/8 SA DB Turkish Sit-Up 6/6 SA DB Front Rack Lunge* *Perform a SA Overhead Lunge in the 2nd Round STRENGTH 2-3… Continue reading
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12/15/2021 Wednesday Workout
WARMUP 2 ROUNDS 1:00 Bike 10 Groiners + Twist 10 PVC Pass Through 10 PVC Back Squat* *Perform 8 PVC OHS in the 2nd Round STRENGTH ON A 12:00 RUNNING… Continue reading
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12/14/2021 Tuesday Workout
WARMUP AMRAP x 6 MINUTES* 125m Row 12 KB Deadlifts 10 Box Step-Ups 8 Deadbugs At the 3:00 Minute Mark Switch to.. 125m Row 12 Russian KB Swings 10 Lateral… Continue reading
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12/13/2021 Monday Workout
WARMUP 2 SETS 30 Single Unders 8 Scap Pull-Ups 8 Kip Swings 8 Strict Knee Raises Into… 3 SETS 30 Single Unders 8 Slam Ball Deadlifts 8 Slam Ball Curl… Continue reading
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12/12/2021 Sunday Workout
WARMUP AMRAP x 8 MINUTES* 5 Inch Worms 5 Behind the Neck Snatch Grip PVC Presses 5 Back Rack PVC Jumping Squats 10 Alt. Cossack Squats (PVC Optional) 5 Muscle… 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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