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W.O.D.
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12/25/2021 Saturday Workout
Holiday Week Schedule 12/24: No evening classes 12/25: Closed WARMUP AMRAP x 5 MINUTES 50m Run 7 Strict Burpees 7 Tuck-Ups 7 Scap Pull-Ups 7 DB Clean & Jerk At… Continue reading
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12/24/2021 Friday Workout
Holiday Week Schedule 12/24: No evening classes 12/25: Closed WARMUP AMRAP x 5 MINUTES 10/8 Cal Bike 10 Step Ups 10 Scap Pull Ups 5 DB Up Downs Into… AMRAP… Continue reading
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12/23/2021 Thursday Workout
Holiday Week Schedule 12/24: No evening classes 12/25: Closed WARMUP EMOM x 9 MINUTES Min 1 – :40 Cardio of Choice Min 2 – :30 SeeSaw Bent Over Row Min… Continue reading
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12/22/2021 Wednesday Workout
Holiday Week Schedule 12/24: No evening classes 12/25: Closed WARMUP 3 ROUNDS :30 Row* 10 Jumping Groiners 10 Supermans 7 Goblet Kang Squat** *Increase pace each Round (EZ → Mod… Continue reading
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12/21/2021 Tuesday Workout
Holiday Week Schedule 12/24: No evening classes 12/25: Closed WARMUP 3 SETS (7:00 CAP) 8 Behind the Neck Press :20 Overhead Hold 6 Up-Down Step-Ups :20 Tall Plank 8 Tuck-Ups… Continue reading
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12/20/2021 Monday Workout
Holiday Week Schedule 12/24: No evening classes 12/25: Closed WARMUP AMRAP x 7 MINUTES 125m Row 12 Deadbugs 12 Bird Dogs 35 Single Unders At the 3:30 Mark Switch too… Continue reading
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12/19/2021 Sunday Workout
WARMUP LINE DRILLS (4:00 Cap, Move Quick!)* Walking Knee Hug Walking Quad Stretch Walking Figure-4 Butt Kickers High Knees *(20’ for each drill,w/ a light jog back to starting position)… Continue reading
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12/18/2021 Saturday Workout
WARMUP 2 Min Jump Rope Practice (SU / DU / DUA) – Then – 8 Min AMRAP of… 5 Inch Worms 5 Pushups 5 KB Swings 5 Front Squats 1… Continue reading
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12/17/2021 Friday Workout
WARMUP 6 Minute Running Clock… 2min Cardio In time remaining AMRAP of * 5 Barbell Deadlifts 5 High Pulls 5/5 Elbow Punches 5 Strict Press 5 Up Down + High… Continue reading
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12/16/2021 Thursday Workout
WARMUP 2 ROUNDS 1:00 Row 10 Scap Pull-Ups 8/8 SA DB Turkish Sit-Up 6/6 SA DB Front Rack Lunge* *Perform a SA Overhead Lunge in the 2nd Round STRENGTH 2-3… 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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