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W.O.D.
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07/18/2021 Sunday Workout
WARMUP AMRAP x 5 MINUTES 10 Alt. Groiners 10 Bootstrappers 20 Alt. Bicycle Crunches 10 Alt. Curtsy or Reverse Lunges 10 Squat Jumps SKILL AMRAP x 5 MINUTES 10 Alt…. Continue reading
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07/17/2021 Saturday Workout
I swear I wasn’t going to do this, but NCFIT programmed a 10k row. Anyways, happy birthday to me… Warmup 2min Bike / Row Then 3x 10 Banded Pull Aparts… Continue reading
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07/16/2021 Friday Workout
WARMUP 2 ROUNDS 25 Single Unders 10 Single DB Front Raises 10 Scap Push-ups 25 Single Unders 10 Single DB Strict Press 5-10 Push-ups Into… 2 ROUNDS 20 Double Unders… Continue reading
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07/15/2021 Thursday Workout
WARMUP AMRAP x 7 MINUTES 7 Lunge + Lunge + Air Squat 8 Alt. Groiners 9 Up-Downs 10 Barbell RDL STRENGTH Deadlift 1×3 @ 70%* 1×3 @ 80% 1×3+ @… Continue reading
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07/14/2021 Wednesday Workout
WARMUP 2 ROUNDS 100m Row 10/10 Leg Swings 10 Scap Pull-Ups 10 Scap Push-Ups Into… 2 ROUNDS 200m Row 12 Alt. V-Ups 8 Knee Push-Ups 12 Up-Downs WORKOUT 5 SETS… Continue reading
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07/13/2021 Tuesday Workout
WARMUP 3 ROUNDS 10 Groiners 10 Up-Downs* 10 Jumping Squats 10 Elbow Punches** *Round 3 Perform 8 Burpees **Round 2 perform 5 Deadlifts; Round 3 Perform 5 Muscle Cleans STRENGTH… Continue reading
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07/12/2021 Monday Workout
WARMUP AMRAP x 6 MINUTES 9/6 Cal Bike 6/6 SA KB Swing 6/6 SA KB Press 9 Single Ring Ring Rows SKILL ON A 8:00 RUNNING CLOCK… KB Snatch Progression… Continue reading
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07/11/2021 Sunday Workout
WARMUP FOR QUALITY 2:00 Cardio of Choice (EZ Pace) Immediately Into… AMRAP x 5 MINUTES 10 Scap Push-Ups 5 Inch Worms 5/5 T Push-Ups 20 Hollow Body Flutter Kicks WORKOUT… Continue reading
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07/10/2021 Saturday Workout
WARMUP 3 SETS ON A 5:00 RUNNING CLOCK… 15 Band Pull-Aparts 10 Banded Bent Over Rows* 5 Slow Banded Good Mornings 1:00 Bike SKILL 3-4 SETS 3 TNG Deadlifts (Building)*… Continue reading
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07/09/2021 Friday Workout
WARMUP AMRAP x 7 MINUTES 15 Jumping Jacks 10 Med Ball Deadlifts* 5 Lunge-Lunge-Squat w/ Medicine Ball in Front Rack 10 Alt. Bird Dogs STRENGTH Back Squat 1×5 @ 65%*… 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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