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W.O.D.
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05/20/2024 Monday’s Workout
WARMUP 2 ROUNDS200m Row10 Leg Swings25’ Toe Walk + 25’ Heel Walk10 Step-Ups5 Bootstrap Squats Into… 2 ROUNDS200m Row25’ Knee Hugs + 25’ Toe Grabs25’ High Knees + 25’ Butt… Continue reading
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05/19/2024 Sunday’s Workout
WARMUP AMRAP X 10 MIN30 Jumping Jacks8/8 Single Leg Leg Lifts*10 Tuck-Ups**6 Tempo Push-Ups (30X0)6 Scap Pullups6 Knee Raises *Sit upright on the floor with legs in front of you… Continue reading
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05/18/2024 Saturday’s Workout
WARMUP AMRAP x 4 MINUTES6/4 Cal Row6/6 Split Squats6 KB Sumo Deadlifts6 Russian KB Swings -Quick Rest- AMRAP x 4 MINUTES8/6 Cal Row8 Alt. Lunges8 KB Traditional Deadlifts8 American KB… Continue reading
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05/17/2024 Friday’s Workout
WARMUP 3 ROUNDS1 min Cardio Choice8 Air Squats10 Scap Push-Ups12 Cossack Squats10 Push-Ups12 Elbow Punches STRENGTH EMOM x 8 MINUTES*1 Power Clean+2 Hang Power Clean *Start Light and Build to… Continue reading
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05/16/2024 Thursday’s Workout
WARMUP AMRAP X 12 MIN100m Row10 Hollow Rocks10 Banded Pull-Aparts5 Tempo Ring Rows (30X1):10 Active Hang5 Scap Pull-Ups + 5 Kip Swings SKILL 5 SETS2 Kip Swing+2 Kip Swing +… Continue reading
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05/15/2024 Wednesday’s Workout
WARMUP MOBILITY ROUND (COACH LED)5 Inch Worm to Down Dog6 Alt Groiner with a twist5/5 Cat Cow5/5 Book Openers * *Lay on side with one leg over the other, place… Continue reading
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05/14/2024 Tuesday’s Workout
WARMUP MOBILITY ROUND5 Inchworm + Push Up5 Bootstrappers5/5 Groiner w/ Twist10 90/90 Hip Openers5 Tempo Air Squats (31X1) Into… 2 ROUNDS5 Up-Downs (RND 2: Burpees)5 Strict Press8 Elbow Punches6 Push… Continue reading
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05/13/2024 Monday’s Workout
WARMUP AMRAP X 12 MIN12 Calf/Tib Raise10 Push-Ups to Pike7/7 Staggered Stance Good Morning10 Alt. Deadbug60 Single Unders:20 Top of Ring/Box Support Hold10 Barbell RDL:30 Tuck Hold EXTENDED WARMUP EMOM… Continue reading
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05/12/2024 Sunday’s Workout
WARMUP 1 ROUND100m Run:45 Plank8/8 Bent Over Row5 Inch Worm into Down Dog Into… 1 ROUND200m Row or Run:30/:30 Side Plank8/8 Single Arm Renegade Row16 Piked Shoulder Taps Into… 1… Continue reading
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05/11/2024 Saturday’s Workout
WARMUP AMRAP X 8 MIN6 Bootstrappers8 Squat with a T Spine Twist:30 Active Hang6 Med Ball Front Squats8 PVC Pass Throughs10 Scap Pull-Ups (Kip Swings on Round 2) STRENGTH EMOM… 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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