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W.O.D.
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03/10/2023 Friday’s Workout
WARMUP AMRAP x 4 MINUTES4 Alt. 90-90 Hip Rotations4 Air Squats + 4 Jumping Air Squats4 Pause Kip Swings* *:01 Pause in Hollow + :01 Superman Into… AMRAP x 4… Continue reading
/ W.O.D.
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03/09/2023 Thursday’s Workout
WARMUP 2 ROUNDS5/5 Ankle Circles10 Tib Raises10 Glute Bridge-Ups5/5 Single Leg Hops + 10 Forward/Bounding Hops Into… 2 ROUNDS200m Row*10 Alt. DB Deadlifts5/5 DB Upright Rows10 Vertical Jumps w/soft land… Continue reading
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03/08/2023 Wednesday’s Workout
WARMUP EMOM x 8 MINUTES* (:40 ON // :20 OFF)MIN 1 – BW Good Mornings → BB Good MorningsMIN 2 – Push-Up to Pike → Hand Release Push-UpsMIN 3 –… Continue reading
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03/07/2023 Tuesday’s Workout
WARMUP 2 ROUNDS10 Up-Downs8 Supinated Band Pull-Aparts8 Overhead Band Pull-Aparts8/8 X-Band Pull-Aparts (Sword Pulls)* Into… 2 ROUNDS*8 Wall Ball Deadlifts8 Wall Ball Front Squats8 Wall Ball Push Press8 Ring Rows… Continue reading
/ W.O.D.
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03/06/2023 Monday’s Workout
WARMUP EMOM x 8 MINUTESMIN 1 – 200/150m RowMIN 2 – :45 Max Scap Push-Up + Alt. Shoulder TapMIN 3 – 50 Single Unders + Ankle RolloutsMIN 4 – :45… Continue reading
/ W.O.D.
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03/05/2023 Sunday’s Workout
WARMUP 3 ROUNDS20 Shoulder Taps10 Up-Downs10 Alt. Lateral Box Step Overs6/6 SA Staggered Stance KB Deadlift WORKOUT AMRAP x 16 MINUTES9 Up-Down Box Crawl Overs (Athlete Choice)*15 Deadlift (135/95)21 Sit-Ups**100m… Continue reading
/ W.O.D.
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03/04/2023 Saturday’s Workout
WARMUP AMRAP x 4 MINUTES:30 Cal Bike (EZ PACE)6 Alt. Samson Lunges8 Scap Push-ups10 Shoulder Taps Into… AMRAP x 4 MINUTES:30 Cal Bike (MOD PACE)5 Scap Pull-Ups or Kip Swings8… Continue reading
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03/03/2023 Friday’s Workout
OPEN 23.3 WARMUP ON A 6:00 RUNNING CLOCK…FOR QUALITY30 Single Unders or Double Unders7 Slow PVC Passes5 Hand Release Push-Ups2 Wall Walk-Quick Rest-30 Single Unders or Double Unders7 PVC Back… Continue reading
/ W.O.D.
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03/02/2023 Thursday’s Workout
WARMUP 2:00 Cardio Choice Into… 2 ROUNDS5/5 Side Lunge or Cossack Squat10 Slam Ball Deadlifts10 Slam Ball Strict Press10 Alt. Plank Shoulder Taps Into… 2 ROUNDS10 Alt. Step-Ups10 Slam Ball… Continue reading
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03/01/2023 Wednesday’s Workout
WARMUP :30 Row – Just Legs + :30 Row – Just Arms5 High Hang Muscle Cleans10 Alt. Elbow Punches10 Tuck-Ups Into… 1:00 Row @ 20-25 S/M5 Hang Power Cleans10 Strict… 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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