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W.O.D.
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12/10/2024 Tuesday Workout
WARM UP2 ROUNDS200m Row10 Box Step-Ups10 Scap Pull-Ups10 Ring Rows:15/:15 Top/Bottom Ring Dip Hold Into… 1 ROUND200m Row10 DB Box Step-Ups8 Kip Swings6 Tempo Ring Rows (:02 pause @ top,… Continue reading
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12/09/2024 Monday Workout
WARM UP1 ROUND40 Line Hops Forward/Backwards40 Line Hops Lateral20 Shoulder Taps + 10 Scap Push Ups10 PVC Pass Throughs10 Air Squats Into… 2 ROUNDS60 Single Unders —> 30 Double Unders10… Continue reading
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12/08/2024 Sunday Workout
WARM UPEMOM x 4 MINUTES (:45 ON / :15 OFF)MIN 1 – Yoga Push-UpsMIN 2 – Samson LungesMIN 3 – Floor Wall SlidesMIN 4 – Alt. Deadbugs Into… AMRAP x… Continue reading
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12/07/2024 Saturday Workout
WARM UPAMRAP x 4 MINUTES:30 Cardio Choice8 Up Downs6 Jumping Squats4 Inch Worms into… SPECIFIC WARM-UP2 ROUNDS5 Clean Deadlifts5 High Hang High Pull10 Elbow Punches10 Strict Presses STRENGTHEMOM x 8… Continue reading
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12/06/2024 Friday Workout
WARM UP 10 min AMRAP1 min Row8 Wide Stance Good Mornings –> Sumo Stance RDL8 Lunges –> Bulgarian Split Squat:20 sec Dead hang8 Scap Pull ups8 Strict Knee Raises STRENGTH3… Continue reading
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12/05/2024 Thursday Workout
WARM UPAMRAP x 8 MINUTES*40 Single Unders → 20 Double Unders8 KB Deadlifts → 8 RKB Swings4 Push-Up to Pike → 4 Up-Downs8 Bootstrap Squats → 8 Air Squats SKILLON… Continue reading
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12/04/2024 Wednesday Workout
WARM UP3 ROUNDS:30 Bike15 Banded Pull-Aparts5 Tempo Ring Rows (3111)5 Scap Pull-Ups + 5 Kip Swings WORKOUTFOR TIME40/30 Cal Bike40 Pull-Ups60/50 Cal Bike30 Chest to Bars80/70 Cal Bike20 Bar Muscle-Ups… Continue reading
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12/03/2024 Tuesday Workout
WARM UP3 ROUNDS10 Wall Ball Front Squats —> WB Thruster30s Plank10 Bird Dogs —> Deadbugs10 Box Steps Ups —> Box Jumps STRENGTH4-3-2-1 Deadlift* *Start Mod-Heavy and Build to Heavy. (Reps… Continue reading
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12/02/2024 Monday Workout
WARM UPMOBILITY ROUND5 Inchworm + Push Up10 Alt Thread the Needles5/5 Moose Antlers10 Plank Shoulder Tap10 Piked Toe Taps10 Scap Pull Ups Into… 2 Rounds250/200M Row8 Strict Press —> Push… Continue reading
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12/01/2024 Sunday Workout
WARMUPLINE DRILLS100m Run25’ High Kicks25’ Cherry Pickers25’ Toe Walk25’ Heel Walk100m Run25’ High Knees25’ Butt Kickers25’ Heel Toe Stretch25’ Walking Samson Lunges Into… SPECIFIC WARM-UP1-2 ROUNDS10 KB Deadlifts20 Slow Alt…. Continue reading
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01/19/2025 Sunday Workout
WARM UP3 ROUNDS6 Burpee Prep*6 Lateral Step Overs6/6 Staggered Stance KB Deadlift8 Alt. Cossack Squats (Option for Goblet)10 Alt. Deadbugs *RD 1: Inch Worms + Push-UpRD 2: 6 Up-Down +… Continue reading
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