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W.O.D.
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07/28/2021 Wednesday Workout
WARMUP 4 Sets (10:00 CAP) 20 Jumping Jacks 5 Broad Jumps 10/10 KB RDL 7/7 KB Russian Swing 10 Step-Ups* 7 V-Ups *Sets 3/4 switch to Box Jumps STRENGTH Deadlift… Continue reading
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07/27/2021 Tuesday Workout
WARMUP 3 ROUNDS 100m Row 5 Push Up to Pike 10 Bent Over IYT* 10 Alt. V-Ups STRENGTH Strict Press 1×5 @ 65%* 1×5 @ 75% 1×5 @ 85% *Based… Continue reading
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07/26/2021 Monday Workout
WARMUP 2 ROUNDS 30 Single Unders 5 Bootstrappers 7 Wall Ball Front Squats 7 Wall Ball Push Press 2 ROUNDS :30 Double Under Practice 7 Up-Downs* 7 Wall Ball Thruster… Continue reading
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07/25/2021 Sunday Workout
WARMUP 3 SETS (10:00 Cap) 15/12 Cal Bike (@65/60 RPM) 5/5 Single Arm KB Deadlifts (Light-Moderate) 5/5 Single Arm KB Hang Cleans 5/5 Single Arm KB Front Rack Reverse Lunges… Continue reading
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07/24/2021 Saturday Workout
WARMUP 2 ROUNDS 30 Mountain Climbers 10 Scap Push-Ups 5/5 SA Ring Rows 10 Alt. DB Deadlifts Into… 2 ROUNDS 5/5 SA DB Bent Over Row 5/5 SA DB Russian… Continue reading
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07/23/2021 Friday Workout
WARMUP ON A 10:00 RUNNING CLOCK… 2min Bike / Row 20 Alt. Groiners 15 Bootstrappers 10 Alt. Cossack Squats w/ :02 Pause in the bottom 5 Slow Air Squats 10… Continue reading
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07/22/2021 Thursday Workout
WARMUP AMRAP x 5 MINUTES :30 Row @ Moderate Pace 5/5 DB Strict Press* 5/5 DB Hang Power Clean 5 Scap Push-Ups 5 Knee Push-Ups** *Halfway switch DB Push Press… Continue reading
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07/21/2021 Wednesday Workout
WARMUP AMRAP x 8 MINUTES 30 Single Unders * 8 Up-Downs ** 8 Inchworms 8 Scap Pull-Ups 8 Kip Swings *At halfway switch to Double Unders **At halfway switch to… Continue reading
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07/20/2021 Tuesday Workout
WARMUP AMRAP x 6 MINUTES 4 Push-Up to Pike 8 Alt. Elbow to Instep 8 Single DB OH Press 8 DB Goblet Squat STRENGTH Strict Press 1×5 @ 75% 1×3… Continue reading
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07/19/2021 Monday Workout
WARMUP 3 ROUNDS :30 Bike* 6 Inch Worms 7/7 Single Leg DB RDL 8 Up-Downs Over DB** STRENGTH Deadlift 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% WORKOUT EMOM… 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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