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W.O.D.
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06/09/2024 Sunday’s Workout
WARMUP 1 ROUND10 Alt Samson Lunges5 Push Up to Down Dog10 Alt Samson Lunges:30 Cardio Choice Into… 1 ROUND30 Single Unders5 SLOW Push-Ups10 Alt. Shoulder Taps30 Fast Single Unders5 SLOW… Continue reading
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06/08/2024 Saturday’s Workout
WARMUP AMRAP x 8 MINUTES:30 Row (Increase Pace)8 Slow Kang Squats8 PVC Pass Thrus or Alt. Around the Worlds8 Med. Ball Push Press to Target STRENGTH ON A 12:00 RUNNING… Continue reading
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06/07/2024 Friday’s Workout
WARMUP AMRAP X 10 MIN20 Toe Tap Jumping Jacks30 Mountain Climbers20 Shoulder Taps + 10 Scap Push-Ups10 Scap Pull Ups10 Slow Single DB Curls10 Up-Downs20 Shoulder Taps + 10 Scap… Continue reading
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06/06/2024 Thursday’s Workout
WARMUP AMRAP X 10 MIN10 Slow Good Mornings (Body or Barbell)10/10 Single Leg Glute Bridge6/6 Split Squats10 Scap Push-Up10 Barbell RDL10 Box Step-Ups5 Push-Up to Pike STRENGTH EMOM x 10… Continue reading
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06/05/2024 Wednesday’s Workout
WARMUP AMRAP X 12 MIN200m Row10 Jumping Jack Toe Touches10 Alt. Dead Bugs5 Scap Pull-Ups5 Kip Swings5 Hanging Knee Raises* *Toes to Something or Toes to Bar in Round 2/3… Continue reading
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06/04/2024 Tuesday’s Workout
WARMUP MOBILITY WARM-UP (COACH LED)4/4 Adductor Rock Back4 Yoga Push-Ups1:00 Squat Hold8 Slow Alt. Samson Lunges8 Slow Squat Therapy Reps Then Complete… 3 ROUNDS8 Jumping Air Squats4/4 Single Arm Ring… Continue reading
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06/03/2024 Monday’s Workout
WARMUP 1 ROUND:30 Bike Legs Only:30 Arms Only1:00 Bike (Arms and Legs) Into… AMRAP X 10 MIN30 Single Unders20 Glute Bridges10 Calf Raises + 10 Tib Raises10 Bodyweight Good Mornings:30… Continue reading
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06/02/2024 Sunday’s Workout
WARMUP 2 ROUNDS100m Run8/8 Kettlebell DL5 Scap Push-Up + :30 Plank Into… 2 ROUNDS100m Run5 Tempo Push-Up (31×1)8/8 Single Arm Kettlebell Swing5 Scap Pull-Ups + :30 Bar Hang WORKOUT AMRAP… Continue reading
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06/01/2024 Saturday’s Workout
WARMUP AMRAP X 12 MIN1:00 Row30 Mountain Climbers20 Shoulder Taps10/10 Groiner w/Twists10 Cossack Squats5 Inch Worms + Push-Ups10 BB Elbow Punches5 BB OH Press + :10 OH Hold8 Reps of… Continue reading
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05/31/2024 Friday’s Workout
WARMUP 2 ROUNDS10 Good Mornings10 Bird Dogs10 Glute Bridge-Ups10 Alt Step Ups Into… 2 ROUNDS8 Barbell RDL10 Tuck Ups/ V Ups10 Box Jumps8 Kip Swings WORKOUT EVERY 3:00 x 6… 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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