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W.O.D.
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05/09/2023 Tuesday’s Workout
WARMUP TABATA (4 SETS → :20 HARD EFFORT // :10 EZ EFFORT)Cardio of Choice Into… 2 ROUNDS10 SLOW Alt. Plank Shoulder Taps10 Alt. DB Deadlift5/5 Arnold Press10 Alt. Step-Ups20 Alt…. Continue reading
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05/08/2023 Monday’s Workout
WARMUP 10 Alt. Cossack Squats8 Alt. Groiners + Twist6 Bootstrappers6 Alt. Samson Lunges -Into- AMRAP x 4 MINUTES10 Up-Downs10 Lunges8 Slow Air Squats6 Jumping Air Squats STRENGTH Back Squat for… Continue reading
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05/07/2023 Sunday’s Workout
WARMUP 4 ROUNDS*:45 Row (SPM 25-27) → (SPM 27-30) → (SPM 30-32) → EZ Pace10 Alt. Cossack Squats → 10 Kang Squats → 10/10 Ankle Rotations → 10/10 Forward Leg… Continue reading
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05/06/2023 Saturday’s Workout
WARMUP 2 SETS20 Single Unders10 Bootstrap Squats5/5 Med Ball Around the Worlds10 Slow Push-Ups Into… 2 SETS20 Single-Single-Doubles10 Med Ball Front Squats10 Med Ball Push Press10 Ring Rows Into… OPTIONAL… Continue reading
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05/05/2023 Friday’s Workout
WARMUP AMRAP x 3 MINUTES5 Good Mornings5/5 SL Glute Bridge-Ups5 Strict Press w/Empty Barbell INTO.. AMRAP x 4 MINUTES5 Above the Knee Deadlifts5 Hang Muscle Cleans5 Push Press w/Empty Barbell… Continue reading
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05/04/2023 Thursday’s Workout
WARMUP 1:00 Cardio Into… 3 ROUNDS:20/:20 SA Elbow Plank15 Single DB Bent Over Row15 Single DB Floor Press10 Tuck-Ups5 Scap Pull-Ups WORKOUT 3 ROUNDS FOR QUALITY2:00 Cardio Choice20 DB Floor… Continue reading
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05/03/2023 Wednesday’s Workout
WARMUP 3 ROUNDS*20 Jumping Jacks → 30 sec Row → 30 sec Row10 Alt. Lunges w/ Twist → 10 Alt. Jumping Lunges → 10 Empty Barbell Front Rack Alt. Lunges5/5… Continue reading
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05/02/2023 Tuesday’s Workout
WARMUP 2 ROUNDS1:00 Bike6 Bootstrappers6 Alt. 90/90 Hip Rotations6 Inchworms + Push-Up Into… 3-4 ROUNDS:45 Bike @ Mod Hard Pace6 KB Goblet Lunges6 KB Russian Swings6 Alt. KB Cossack Squats12… Continue reading
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05/01/2023 Monday’s Workout
WARMUP AMRAP x 3 MINUTES5 Up Downs6 Box Step-Ups Into… 2 ROUNDS5 Tempo Strict Press (31X1)7 Box Jumps*:10 Top of Ring / Box Hold:10 Bottom of Ring / Box Hold… Continue reading
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04/30/2023 Sunday’s Workout
WARMUP EMOM x 6 MINUTESMIN 1 – :40 Legs OnlyMIN 2 – :40 Legs + Lean BackMIN 3 – :40 Legs + Lean Back + Pull + Pause at Ribs*MIN… Continue reading
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03/09/2025 Sunday Workout
WARM UP2 ROUNDS100M Jog8/8 Leg Swings Fwd + Back8/8 Leg Swings Side to Side10 Glute Bridge Raises10 Deadbugs10 Cossack Squats Into… 2 ROUNDS:30 Jump Rope10 KB Deadlifts8/8 Lateral Step Ups10… Continue reading
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