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W.O.D.
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09/07/2024 Saturday’s Workout
WARMUP AMRAP X 12 MIN200m Row8 Alt. Groiners w/Twist8/8 Leg Swings8 WB Front Squats*8 WB Push Press*8 Alt. Step-Ups8 Box Jumps *RND 2-3 combine to WB Thruster. WORKOUT “ROWING KELLY”… Continue reading
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09/06/2024 Friday’s Workout
WARMUP 2 ROUNDS10 Toe Touch + Jumping Jack8 Banded High Pulls8 Banded Lat Pull Downs8 PVC Pass Thrus8 PVC Scarecrow Snatches8 PVC OHS8 PVC Behind the Neck Push Jerks8 Scap… Continue reading
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09/05/2024 Thursday’s Workout
WARMUP AMRAP X 10 MIN8 Kang Squats8 Scap Pull-Ups8 “Slow” Air Squats8 Alt. Elbow Punches4/4 Hand Over Hand Ring Rows8 Strict Hanging Knee Raises8 Barbell Muscle Cleans8 Barbell Front Squats… Continue reading
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09/04/2024 Wednesday’s Workout
WARMUP 2 ROUNDS5 Inchworms w/ Push Up5/5 Moose Antlers10 Scap Push Ups10 Alt Piked Toe Taps10 Alt Groiners10 Good Mornings Into… 1 ROUND (Coach Led)6 Up-Downs (RND 2: Burpees)6 DBL… Continue reading
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09/03/2024 Tuesday’s Workout
WARMUP 2 ROUNDS5 Cal Bike10 Jumping Jack Toe Touches10 SLOW Alt. Dead Bugs:30 Heel Walk:30 Toe Walk20 Single Unders10 SLOW Alt. Bird Dogs WORKOUT AMRAP x 20 MINUTES50/40 Cal Bike50… Continue reading
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09/02/2024 Monday’s Workout
WARMUP AMRAP X 7 MIN1:00 Row8 Air Squats8 Scap Pull-Ups8 Ring Row8 Hang Power Clean8 Elbow Punches8 Pull-ups / Ring Rows8 Power Cleans WORKOUT “HOTSHOTS 19” 6 ROUNDS FOR TIME30… Continue reading
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09/01/2024 Sunday’s Workout
WARMUP AMRAP x 4 MINUTES10 Banded Bent Over Rows8 Plank to Pikes6/6 Split Squats4 BB Strict Press Into… AMRAP x 4 MINUTES10 Alt. Walking Lunges8 Banded Pull Aparts6 BB Push… Continue reading
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08/31/2024 Saturday’s Workout
WARMUP 4 ROUNDS*:15 Scap Pull-Ups**:15 Burpees:15 Sumo Stance Good Mornings:15 Sumo Air Squats *1 Round = all 4 movements**In 3rd & 4th rounds, switch to Kip Swings Into… 2 ROUNDS*5… Continue reading
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08/30/2024 Friday’s Workout
WARMUP 2 ROUNDS1:00 EZ Rowing10 Wide Stance Good Morning10 Air Squat10 PVC Pass Through10 BTN PVC Press10 BTN PVC Elbow Punches Into… 1 ROUND250 M Row7 Hang Power Clean7 Front… Continue reading
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08/29/2024 Thursday’s Workout
WARMUP 2 ROUNDS OR 9 MIN1 min Bike10 Alt. Groiners10 Squat Jumps10 Shoulder Taps10 Alt. Box Step-Ups10 Alt. Bird Dogs10 Box Jumps10 Sit-Ups WORKOUT EMOM x 20 MINUTESMIN 1 –… Continue reading
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05/25/2025 Sunday Workout
WARM UP2 ROUNDS1:00 Cardio5 Bootstrapper Squats10 Scap Push Ups10 Alt Groiners with a Twist10 Bird Dogs → 10 Dead Bugs Into… 2 ROUNDS1:00 Cardio10 Air Squats10 Push Ups8 Kip Swings8… Continue reading
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