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W.O.D.
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12/16/2023 Saturday’s Workout
WARMUP 2 ROUNDS10 Up-Downs8 Lateral Box Step-Overs8 Alt. Lunges10 Tuck-Ups Into… 1-2 ROUNDS (Time Permitting)5 Burpees6 Box Jump Overs6 Air Squats6 V-Ups12 Alt. Elbow Punches WORKOUT EVERY 4:00 x 4… Continue reading
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12/15/2023 Friday’s Workout
WARMUP AMRAP x 5 min10 Lunge + Knee Hug5 Cat Cows10 Banded Pull Aparts10 Groiners w/Twist5/5 SL RDL (option to use DB/KB) Into… 2 ROUNDS100m Row10 Glute Bridges10 Slow Deadbugs10… Continue reading
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12/14/2023 Thursday’s Workout
WARMUP 2 ROUNDS1:00 Cardio Choice10 Alt. Samson Lunges10 BW Good Mornings10 Dead Bugs Into… 2 ROUNDS1:00 Cardio Choice5/5 SB Split Squats10 SB Deadlifts10 Bird Dogs WORKOUT AMRAP x 24 MINUTESMax… Continue reading
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12/13/2023 Wednesday’s Workout
WARMUP 20 Jumping Jacks10 PVC Pass Throughs10 Bird Dogs10 Scap Pull-Ups Into… 10 Toe Touch Jumping Jacks10 Snatch Grip BTN Push Press (PVC or BB)10 Dead Bugs10 Kip Swings Into…… Continue reading
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12/12/2023 Tuesday’s Workout
WARMUP 1 ROUND (MIN 0-4)2:00 Bike6 Cat/Cows6 Elevated Calf Raises (pause in bottom of stretch)6 Alt. 90-90 Hip Rotations6 Bootstrappers Into… AMRAP x 4 MINUTES6/4 Cal. Bike (increase pace every… Continue reading
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12/11/2023 Monday’s Workout
WARMUP 3 ROUNDS10/10 Single Leg Calf Raises*30 Single Unders**5 Push-Up to Pike10 Scap Push-Ups *On set 3 switch to 15 Tibia Raises.**RND2 complete Tall Jump Single Unders, RND 3 complete… Continue reading
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12/10/2023 Sunday’s Workout
WARMUP 1 ROUND1:00 Cal Bike (Easy Pace)16 Alt. Shoulder Taps10 Shoulder Rotations (Forward & Backwards)100m Run Into… 1 SET1:00 Cal Bike (Mod Pace)8/8 Single Arm Bent Over Row8 Knee Push-Ups100m… Continue reading
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12/09/2023 Saturday’s Workout
WARMUP 6 Cat Cow8 Clean Deadlifts10 Elbow Punches:20 Dead Hang Into… 6 Hang Muscle Cleans8 Box Step Overs10 Scap Pull Ups12 Ring Rows Into… 6 Hang Power Cleans8 Box Jump… Continue reading
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12/08/2023 Friday’s Workout
WARMUP AMRAP x 6 MINUTES200/150m Row20 Jumping Jacks10 Alt. Lunges8 Up-Downs Into… 2-3 ROUNDS (Time Permitting)5 SLOW Good Mornings4 Alt. Groiners + Thoracic Twist5 Kang Squats5 SLOW Air Squats5 Jumping… Continue reading
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12/07/2023 Thursday’s Workout
WARMUP 10 Alt. Samson Lunges10 Alt. Bird Dogs10 SLOW Alt. Cossack Squats5 Scap Push-Up to Pike5 Cat Cows Into… 2-3 ROUNDS (Time Permitting):45 Cardio Choice10 Push-Ups (Knees or Toes)*8 KB… 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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