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W.O.D.
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08/27/2021 Friday Workout
WARMUP 2 ROUNDS… 5 Narrow Stance Squats 5 Regular Stance Squats 5 Wide Stance Squats (2nd Round w/ WB in Front Rack) STRENGTH ON A 20:00 RUNNING CLOCK… Build to… Continue reading
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08/26/2021 Thursday Workout
WARMUP AMRAP x 7 MINUTES 45sec Bike / Row 7 Up-Downs 7 Slam Ball Deadlifts 7 Slam Ball Curl to Press 7 Kip Swings SKILL 3 SETS FOR QUALITY (Choose… Continue reading
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08/25/2021 Wednesday Workout
WARMUP EMOM x 10 MINUTES MIN 1 – :45 Single Unders MIN 2 – :45 Max Lunge + Lunge + Air Squat MIN 3 – :45 Hollow Rocks MIN 4… Continue reading
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08/24/2021 Tuesday Workout
WARMUP AMRAP x 8 MINUTES* 4/4 DB Single Leg Kickstand RDL** 6/6 DB Single Arm Upright Rows 8/8 Up Down + DB Sumo Deadlift STRENGTH ON A 20:00 RUNNING CLOCK…… Continue reading
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08/23/2021 Monday Workout
WARMUP AMRAP x 3 MINUTES 6 Up-Downs 6 Scap Pull-Ups 6 Push-Up to Pike Into… AMRAP x 3 MINUTES 6 Box Jump Overs* 6 Kip Swings 6 DB Strict Press**… Continue reading
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08/22/2021 Sunday Workout
WARMUP 2 SETS ON A 5:00 RUNNING CLOCK… 5 Inchworm w/o Push-Up 10 Push-Up to Pike 15/12 Cal Row 20 Alt. Groiners SKILL ON A 10:00 RUNNING CLOCK… Practice Handstand… Continue reading
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08/21/2021 Saturday Workout
WARMUP 3 SETS W/ AN EMPTY BAR 4 Good Mornings 4 RDL’s 6 Upright Rows 6 Hang Muscle-Cleans WORKOUT 1 ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex*…… Continue reading
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08/20/2021 Friday Workout
WARMUP 2 ROUNDS 20 Jumping Jacks 10 Lunges 10 Scap Ring Rows 8 Single Ring Ring Rows Into… 2 ROUNDS 10 Over the Fence 10 Under the Fence 8 Russian… Continue reading
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08/19/2021 Thursday Workout
WARMUP AMRAP x 6 MINUTES 10 Dead Bugs 10 PVC Pass Through + Lunge 5/5 Stagger Good Morning 5 Empty Barbell Hang Muscle Snatch 5 Empty Barbell Snatch Balance STRENGTH… Continue reading
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08/18/2021 Wednesday Workout
WARMUP 4 Sets (10:00 CAP) 200m Run 12 Step-Ups* 10 Scap Push-Ups 8 Slow Perfect Push-Ups 6 Slow Dead Bugs *Sets 3/4 Step-Ups turn to Box Jumps WORKOUT AMRAP x… 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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