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W.O.D.
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12/26/2023 Tuesday’s Workout
WARMUP 5 Cal Bike (legs only)5 Cal Bike (arms only)5 Cal Bike (legs + arms) Into… 2 ROUNDS5 Bodyweight Kang Squats*5 Empty Barbell Upright Rows10 Alt. Elbow Punches5 Tall/Vertical Jumps… Continue reading
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12/25/2023 Monday’s Workout
WARMUP 2 ROUNDS200m Run10 Alt. WB Lunges10 WB Strict Press10 Ring Rows Into… 2 ROUNDS:40 Single Unders*10 WB Thrusters**10 Scap Pull-Ups5-7 Kip Swings *RND 2 complete Single-Single-Double Unders or Double… Continue reading
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12/24/2023 Sunday’s Workout
WARMUP :45 Row (Arms Only) (EZ)10 Scap Push-Ups10 Up-Downs10/10 Single Leg Glute Bridge Into… :45 Row (Arms + Lean Back) (Mod)10 Scap Push-Ups10 Push-Ups10 Barbell RDLs Into… :45 Row (Fast)10… Continue reading
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12/23/2023 Saturday’s Workout
WARMUP 2 min Jump Rope Practice (SU/DU/DUA) Into-8 min AMRAP5 Inchworms5 Pushups5 KB Swings5 Front Squats1 Snatch to 5 OHS5 Shoulder to Overhead *Start with empty BB or PVC. Increase… Continue reading
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12/22/2023 Friday’s Workout
WARMUP 1 ROUND20 Toe Touch Jumping Jacks10 Banded Pass Throughs8 Plank to Pike6 Banded Pull Aparts Into… 1 ROUND10 Up-Downs10 Banded Around the Worlds8 Tempo Push-Ups (31X1)6 Overhead Banded Pull… Continue reading
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12/21/2023 Thursday’s Workout
WARMUP 2 SETS:30s Bike10 BW Good Mornings10 BW Alt. Lunges (SET1: FWD / SET2: RVS)10 SLOW Alt. Dead Bugs Into… 2 SETS:30s Bike10 KB Deadlifts10 KB Alt. Lunges (SET1: FWD… Continue reading
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12/20/2023 Wednesday’s Workout
WARMUP AMRAP x 6 MINUTES6 Alt. 90-90 Hip Rotations6 Plate Squats*6 Bodyweight Jumping Air Squats6/6 Plate Around the Worlds *Hug the plate into the chest when standing; press the plate… Continue reading
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12/19/2023 Tuesday’s Workout
WARMUP 1 min Bike Into… 2 ROUNDS10 Lunge + Twist8 Up-Downs w/ Pause in Plank6 Tall Jumps Into… 2 ROUNDS8 Alt. Step-Ups6 Push-Up to Pike4 Burpees Into… 1 min Bike… Continue reading
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12/18/2023 Monday’s Workout
WARMUP 3 ROUNDS (:20 ON/ :10 OFF)*Toe Touch Jumping JacksLunge + TwistJumping SquatsAlt. V-Ups 1-2 ROUNDS (Time Permitting)10 Alt. Groiners + Twist5 Clean Deadlift10 Elbow Punches5 OH Presses WORKOUT “THE… Continue reading
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12/17/2023 Sunday’s Workout
WARMUP AMRAP x 7 MINUTES1:00 Cal Row6 Slow Ring Rows6/6 DB Upright Row6/6 DB Arnold Press12 Alt. V-Ups WORKOUT AMRAP x 14 MINUTES5 Strict Pull-Ups8 Alt. DB Hang Power Clean… Continue reading
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06/08/2025 Sunday Workout
WARM UP2 ROUNDS100m Jog5/5 Glute Dominant Step-Ups → 10 Alt. Step-Ups5 Vertical Jumps → 5 Box Jumps Into… 2 ROUNDS150/100m Row10 Scap Push-Ups → 10 Push-Ups10 Up-Downs → 10 Burpees… Continue reading
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