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W.O.D.
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01/18/2022 Tuesday’s Workout
WARMUP EMOM x 8 MINUTES MIN 1 – :45 Row @ Mod Pace MIN 2 – :45 Push-Up to Pike MIN 3 – :45 Single Unders* MIN 4 – :45… Continue reading
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01/17/2022 Monday’s Workout
WARMUP 2 Sets 1min bike @ Easy Pace 10/10 Leg Swings 20 sec High Knees 20 sec Butt Kickers 20 sec High Skips Into.. 2 Sets 1 min bike @… Continue reading
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01/16/2022 Sunday’s Workout
WARMUP AMRAP x 8 MINUTES 8 Scap Push Ups 5 Push Ups to Down Dog 5 Push Ups (:03 Negative) 8 Med Ball Cleans 8 Med Ball Push Press Shots… Continue reading
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01/15/2022 Saturday’s Workout
WARMUP AMRAP x 4 MINUTES 3 Inch Worms 3/3 Suitcase Deadlifts 9 Scap Pull Ups Into… AMRAP x 4 MINUTES 6 Kip Swings 9 Barbell Deadlifts 12 Up Downs WORKOUT… Continue reading
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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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05/11/2025 Sunday Workout
WARM UPTABATA ROW (8 Rounds – :20 Work // :10 Rest) Into… 2 ROUNDS10 Alt. Deadbugs → 10 Sit-Ups10 Scap Push-Ups → 10 Hand Release Push-Ups10 Alt. Step-Ups A MOTHER… Continue reading
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