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W.O.D.
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10/12/2021 Tuesday Workout
WARMUP 2 ROUNDS 30 Singles 10 Step Back Lunges 5 Push-Up + Shoulder Tap 2 ROUNDS 30 Singles (Single, Single, High Jump) 10 Narrow Stance Squats 10 Slow Shoulder Taps*… Continue reading
/ W.O.D.
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10/11/2021 Monday Workout
WARMUP 4 ROUNDS (:15 each) — Jumping Jacks — Groiners* — Alt. V-Ups** — Air Squats*** *Rounds 3 and 4 switch to Jumping Groiners **Option to alternate between Alt. Supermans… Continue reading
/ W.O.D.
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10/10/2021 Sunday Workout
WARMUP 3 SETS ON A 10:00 RUNNING CLOCK… 250/200m Row (Set 1: EZ // Set 2: Moderate // Set 3: Hard) 6/6 Single Leg DB RDL 8/8 Single Arm Tempo… Continue reading
/ W.O.D.
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10/09/2021 Saturday Workout
WARMUP 3 Sets (6:00 CAP) 15 Jumping Jacks 20 Crossbody Mountain Climbers 10 Scap Pull Ups 5 Ring Rows* 5/5 Split Stance DB Arnold Presses (L/R) *Option to swap for… Continue reading
/ W.O.D.
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10/08/2021 Friday Workout
WARMUP 2:00 Row /Bike (Moderate Effort) Immediately Into… 1 SET 10 Slow Banded Monster Walks (Each Way) 10 Slow Banded Clam Shells (Each Side) 10 Slow Banded Tempo Air Squats… Continue reading
/ W.O.D.
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10/07/2021 Thursday Workout
WARMUP EMOM x 8 MINUTES MIN 1 – 10 KB Deadlifts + 8 Russian KB Swings MIN 2 – 10/10 SL RDL MIN 3 – 10 Push-Up to Pike MIN… Continue reading
/ W.O.D.
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10/06/2021 Wednesday Workout
WARMUP 2 Sets (8:00 Cap) 35 Single Unders 12 Lunges with PVC Passthrough 10 Up-Downs 8 PVC Cuban Press Into… 2 Sets 30 Double Unders 10 PVC Overhead Squats 8… Continue reading
/ W.O.D.
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10/05/2021 Tuesday Workout
WARMUP 2 ROUNDS 1:00 Row (EZ-Mod) 10 Scap Pull-Ups 10 Tuck-Ups 10 Elbow Punches 2 ROUNDS :30 Row (Hard) 8 Kip Swings 8 Sit-Ups 4 Hang Muscle Clean SKILL 3… Continue reading
/ W.O.D.
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10/04/2021 Monday Workout
WARMUP 1 2 ROUNDS 1:00 EZ Bike 5 Inch Worms + Push-Up 5 Up-Downs 10 Box Step Overs WARMUP 2 3 SETS :20 Bike Sprint* 5 Burpee Step-Ups *Increase Pace… Continue reading
/ W.O.D.
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10/03/2021 Sunday Workout
WARMUP 2-3 SETS (5:00 CAP) :30 Jumping Jacks (Option to clap OH and behind the back) :30 Bar or :20 Rope Hang 20 Band Pull-Aparts 5/5 Slow Single DB Single… 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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