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W.O.D.
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01/14/2022 Friday’s Workout
WARMUP 2 Sets (10:00 CAP) 1:00 Bike (ez) 10 Groiners 10 PVC Pass Throughs 10 PVC Overhead Squats Into 2-3 Sets (Time dependant) * :45 Bike (mod) 5 Inch Worms… Continue reading
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01/13/2022 Thursday’s Workout
WARMUP EMOM x 6 MINUTES Min 1 – :20 Bootstrappers + :20 DB Deadlift Min 2 – :20 Singles + :20 Up-Downs Min 3 – :20 Shoulder Taps + :20… Continue reading
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01/12/2022 Wednesday’s Workout
WARMUP 2 ROUNDS 40sec Cardio (Bike / Row) 10 Scap Pull-Ups 5/5 DB Arnold Press :20 Tuck Hold Into… 1-2 ROUNDS 40sec Cardio (Bike / Row) 10 Small Kip Swings… Continue reading
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01/11/2022 Tuesday’s Workout
WARMUP 3 SETS 8 Step-Ups 8 Plank to Pike 4/4 Staggered KB RDL 8 Quad Heel Taps Into… 3 SETS 8 Box Jumps 8 Push-Up to Pike 8 KB Sumo… Continue reading
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01/10/2022 Monday Workout
WARMUP 3 SETS (8:00 CAP) 8 Up-Downs 8 Scap Pull-Ups 4/4 Ring Rows 4 Burpees 4 Lunge + Lunge + Air Squat STRENGTH ON A 15:00 RUNNING CLOCK… Build to… Continue reading
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01/09/2022 Sunday Workout
WARMUP 3 SETS (ON AN 8:00 RUNNING CLOCK) 12 Alt. Groiners 10/10 DB Upright Rows 8 Lunge + Lunge + Squat (Narrow) 6 Up-Downs STRENGTH 3 SETS FOR QUALITY 8/8… Continue reading
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01/08/2022 Saturday Workout
WARMUP AMRAP x 5 MINUTES 20 Mountain Climbers 5/5 SA Ring Rows 10 Scap Push Ups -into- AMRAP x 5 MINUTES 20 Crossbody Mountain Climbers 1 Rope Lower to Floor… Continue reading
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01/07/2022 Friday Workout
WARMUP 2 Rounds (7:00 CAP) 5 Up-Downs 10 Groiners 10 PVC Pass Thrus Into 2 Rounds 5 Burpees 10 Air Squats 10 Empty Barbell Strict Press WORKOUT ON A 20:00… Continue reading
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01/06/2022 Thursday Workout
WARMUP CHIPPER STYLE (10 min Cap) :30 Single Unders 20 Alt. Bird Dogs 20 Alt. Shoulder Taps :30 Backwards Singles 16 DB Slides 16 Alt. Bent Over Row :30 Alternating… Continue reading
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01/05/2022 Wednesday Workout
WARMUP 2 ROUNDS :30 Bike (EZ-Mod) 10 Air Squats 5/5 SA DB Arnold Press 5 Inch Worms 2 ROUNDS :30 Bike (Mod-Hard) 20 Mountain Climbers 5/5 Split Squat* 5 Push-Up… 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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