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W.O.D.
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02/03/2022 Thursday’s Workout
WARMUP 1-2 ROUNDS 1:00 EZ Row 10 Scap Depressions* :20 Hollow Hold 1 ROUND :45 Moderate Row 10 Scap Retractions** 10 Hollow Rocks 1 ROUND :30 Hard Row 10 Ring… Continue reading
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02/02/2022 Wednesday’s Workout
WARMUP 3 SETS (7:00 CAP) 1:00 Cardio (Mod Effort) 8 Squat Jumps 8/8 DB Sumo Deadlift 8/8 DB Upright Row 8/8 DB Arnold Press EXTENDED WARMUP ON A 12:00 RUNNING… Continue reading
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02/01/2022 Tuesday’s Workout
WARMUP 3 SETS 250m Row 8 Barbell Front Squat 8 Barbell Push Press (w/ :01 Pause in the Dip)* 8 Up-Down Over Bar WORKOUT FOR TIME 1000m Row 30 Thrusters… Continue reading
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01/31/2022 Monday’s Workout
WARMUP 1:00 Bike or Cardio EZ Then.. 2 RDS 15 Supinated Banded Pull-Aparts 5 Scap Pull-Ups 5 Strict Knee Tucks 5/5 SA Ring Rows Then.. 1 RD 10 Alt. Groiners… Continue reading
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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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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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