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W.O.D.
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08/17/2021 Tuesday Workout
WARMUP 1:00 Bike (EZ-Mod) 3:00 Bike (:20 Hard / :10 Light) 1:00 Bike (EZ-Mod) Into… 3 ROUNDS 6/6 DB Arnold Press 30 Mountain Climbers* 10 Hollow Rocks STRENGTH Strict Press… Continue reading
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08/16/2021 Monday Workout
WARMUP AMRAP x 10 MINUTES 15sec High Knees 15sec Butt Kickers 15sec Toe Walk 15sec Heel Walk 10 Box Step Overs 10 Scap Pull-Ups 8 DB Deadlift 8 Tuck-Ups WORKOUT… Continue reading
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08/15/2021 Sunday Workout
WARMUP ON A 6:00 RUNNING CLOCK… 1:00 Row (EZ) 1:00 Row (Moderate) Immediately Into… 2 SETS (4:00 Cap) w/ PVC Pipe 5 Inchworms w/ Push-Up 10 Alt. Groiners 10 Bootstrappers… Continue reading
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08/14/2021 Saturday Workout
WARMUP AMRAP x 10 MINUTES 10-9-8-7-6-5-4-3-2-1 Air Squats Bicycle Crunches Ring rows WORKOUT FOR TIME 50 Sit-Ups Immediately Into… 10 ROUNDS 10 Alt. DB Thrusters (50/35)* 2 Rope Climbs Immediately… Continue reading
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08/13/2021 Friday Workout
WARMUP AMRAP x 6 MINUTES 30 Single Unders* 5 Hip to Above the Knee Deadlift 5 Hip to Below Knee Deadlift 5 Full Deadlifts :30 Bike *At 3:00 transition to… Continue reading
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08/12/2021 Thursday Workout
WARMUP EMOM x 10 MINUTES MIN 1 – :45 Up-Downs MIN 2 – 10 Bird Dogs + Max Quad Hold MIN 3 – 7/7 Single Arm Ring Row MIN 4… Continue reading
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08/11/2021 Wednesday Workout
WARMUP 500M Row Into… 2 Sets 10 PVC Pass Through + Lunge 7 PVC Snatch Balance 10 PVC Slow Overhead Squat :30 Tall Plank Into… 2 Sets 5 Barbell Hang… Continue reading
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08/10/2021 Tuesday Workout
WARMUP 2 ROUND 5 Bootstrappers 10 Groiners 5 Down-Dog to Up-Dog 5 Tempo Air Squat (30X1)* Into… 2 ROUNDS 1:00 Row** 5/5 Single Leg RDL (DB Optional) 5 Strict Burpee***… Continue reading
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08/09/2021 Monday Workout
WARMUP 2 SETS 10 Step Ups 10 Slow Deadbugs 10 Bent Over TYI* Into… 2 SETS 5 Box Jumps 10 Elbow Punches 5 Push-Up + Shoulder Tap STRENGTH Strict Press… Continue reading
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08/08/2021 Sunday Workout
WARMUP 2 SETS 10 Bootstrappers w/ :02 Pause in the bottom 10 Scap Pull-Ups Immediately Into… 2 SETS 10 Narrow Air Squats w/ :02 Pause in the bottom 10 Ring… 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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