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W.O.D.
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09/21/2024 Saturday’s Workout
WARMUP MOBILITY ROUND (Coach Led)5 Inchworm + Push Up10 Alt Groiners + Twist5 Tempo Air Squats (31X1)10 Piked Shoulder Taps5 Tempo Push Ups (31X1) Into… 2 ROUNDS10/8 Cal Row10 Air… Continue reading
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09/20/2024 Friday’s Workout
WARMUP 2 ROUNDS8 Wide Leg Good Mornings8 Up/Downs8 Push-Ups8 Glute Bridge8 KB Deadlift8 Burpees8 Kettlebell Swings:45 Plank STRENGTH Bench Press for load:ON A 16:00 RUNNING CLOCK…Build to a Moderate-Heavy 3-Rep… Continue reading
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09/19/2024 Thursday’s Workout
WARMUP 2 min Row Into.. 3 ROUNDS30 Single Unders5/5 Hip Airplanes10/10 Adductor Rocks5/5 Staggered Stance Good Mornings5/5 Reverse Lunge to High Knee Jump WORKOUT EMOM x 25 MINUTESMIN 1 –… Continue reading
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09/18/2024 Wednesday’s Workout
WARMUP AMRAP X 8 MIN1 Min Cardio10 PVC Pass Through10 Scap Pull-Ups10 PVC Around the Worlds10 Kip Swings10 False Grip Ring Rows6 Hang Muscle Snatch6 Overhead Squats6 Big Kip Swings… Continue reading
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09/17/2024 Tuesday’s Workout
WARMUP 2 ROUNDS8 Alt. Step-Ups8 Alt. DB Goblet Lunges8 Alt. Dead Bugs4/4 Hand Over Hand Ring Rows8 Box Jumps8 Alt. DB Suitcase Step-Ups (switch hands at 4)8 Sit-Ups8 Strict Knee… Continue reading
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09/16/2024 Monday’s Workout
WARMUP 1-2 ROUNDS (Coach Led)10 Alt. 90-90 Hip Rotations5 Empty Barbell Good Mornings10 Alt. Bird Dogs5 Cat/Cows into… AMRAP x 5 MINUTES5 PVC 3-Point Contact Drill*10 Air Squats to Med…. Continue reading
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09/15/2024 Sunday’s Workout
WARMUP 2 ROUNDS1:00 Cardio Choice5/5 Split Squats8 Scap Push-Ups + 8 Shoulder Taps:20 Tuck Hold Into… 1-2 ROUNDS (Time Remaining)1:00 Cardio Choice10 Alt. Step-Ups10 Single DB Floor Press:20 Hollow Hold… Continue reading
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09/14/2024 Saturday’s Workout
WARMUP 2 ROUNDS (BARBELL COACH LED)6 High Pulls6 Muscle Snatch6 Behind the Neck Snatch Grip Press6 OHS6 Drop Snatches (Quarter Squat Depth) Into… 2 ROUNDS8 Scap Pull-Ups8 Kip Swings (Rings… Continue reading
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09/13/2024 Friday’s Workout
WARMUP 2 ROUNDS6 Air Squat6 Up/Down6 Push-Up3/3 Groiner6 Power Clean12 Elbow Punches6 Front Squats6 Burpees STRENGTH Front Squat for load:3-3-3-2-2-1Front Squat* *Sets of 3 at Moderate, Sets of 2 at… Continue reading
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09/12/2024 Thursday’s Workout
WARMUP AMRAP x 10 MINUTES8/6 Cal Bike (RPE 5)8 Band Pull Aparts8 Banded Upright Rows8 Alt. Child’s Pose Thread the Needles16 SLOW Alt. Dead Bugs EXTENDED WARMUP EMOM x 9… Continue reading
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01/19/2025 Sunday Workout
WARM UP3 ROUNDS6 Burpee Prep*6 Lateral Step Overs6/6 Staggered Stance KB Deadlift8 Alt. Cossack Squats (Option for Goblet)10 Alt. Deadbugs *RD 1: Inch Worms + Push-UpRD 2: 6 Up-Down +… Continue reading
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