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W.O.D.
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11/11/2021 Thursday Workout
WARMUP AMRAP x 4 MINUTES 9 Barbell Sumo Deadlifts 6 Barbell High Pulls 3 Barbell Strict Press 3 Barbell Front Squats -1:00 Rest- AMRAP x 3 MINUTES :30 Row 6… Continue reading
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11/10/2021 Wednesday Workout
WARMUP AMRAP x 7 MINUTES 1min Bike/Row :45 Plank 8 Scap Pull-Ups* 8 Up-Downs* :30 Rest *Round 2: 8 Kip Swings / 8 Strict Burpees (w/ Push-Up) Round 3 &… Continue reading
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11/09/2021 Tuesday Workout
WARMUP EMOM x 8 MINUTES MIN 1 – :40 Single Unders* MIN 2 – 10 Cossack Squats + 10 Slow Air Squats MIN 3 – :40 Inchworm + Push-Up MIN… Continue reading
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11/08/2021 Monday Workout
WARMUP 2 Sets (8:00 Cap) 10 Cat Cows 10 Moose Antlers 10 Push-Up to Pike 10 Alt. Groiners Into… 2 Sets 7 Barbell Deadlifts 7 Barbell High Pulls 7 Elbow… Continue reading
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11/07/2021 Sunday Workout
WARMUP 200m Run Into… 3 SETS 8 I.Y.T’s* 8 Alt. Box Step-Ups *Perform with small plates or DB’s in each hand. In a bent over position with arms straight, create… Continue reading
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11/06/2021 Saturday Workout
WARMUP 2 SETS (5:00 MAX for Both Parts) 30 Single Unders 10 Glute Bridges 10 Scap Push-Ups Into… 2 SETS 30 Big Jump Single Unders (or…30 Double Unders) 10 KB… Continue reading
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11/05/2021 Friday Workout
WARMUP 2 ROUNDS 20 Jumping Jacks 10 PVC Pass Throughs 10 BB Wide Grip Bent Over Row 2 ROUNDS 5 BB Slow Snatch Deadlift 5 BB Snatch Grip Behind Neck… Continue reading
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11/04/2021 Thursday Workout
WARMUP 1min Rowing Into… 30sec Stretches/Movements Each Knees to Chest Heels to Butt Figure 4 Lunge with a Twist Toe Walk Heel Walk Into… 2min Rowing Into… 2-3 ROUNDS (4:00… Continue reading
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11/03/2021 Wednesday Workout
WARMUP AMRAP x 8 MINUTES :45 Bike :30 Hollow Hold (Alt. each round with Quad Hold) 10 Scap Pull-Ups 10 Ring Rows 10 Up-Downs SKILL/STRENGTH EMOM x 8 MINUTES MIN… Continue reading
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11/02/2021 Tuesday Workout
WARMUP 2 SETS (8:00 Cap…get as far as you can!) 1:00 Row @ Mod Pace 8 Cat-Cow 8 Arm Haulers 8 Alt. Side Lunges Into… 2 SETS :30 Row @… 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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