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W.O.D.
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02/16/2023 Thursday’s Workout
WARMUP 2 ROUNDS1:00 Row5 Up-Downs w/4 Alt. Shoulder Taps*10 KB Goblet SLOW Alt. Marches**10 Straight Leg Sit-Ups Into… 2 ROUNDS1:00 Row10 Glute Bridge-Ups10/10 KB Side Bends10 Butterfly Sit-Ups WORKOUT 3… Continue reading
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02/15/2023 Wednesday’s Workout
WARMUP EMOM x 8 MINUTES* (:40 ON / :20 OFF)MIN 1 – Inch Worm + Push-Up → Push-Up to PikeMIN 2 – :20s Med Ball Squats + :20s Med Ball… Continue reading
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02/14/2023 Tuesday’s Workout
WARMUP 2 min Row – increase pace every 30 sec 5 min AMRAP20 jumping jacks15 squats10 V-sits5 Burpee broad jumps 2 min rest 5 min AMRAPEmpty BB5 High pulls5 Muscle… Continue reading
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02/13/2023 Monday’s Workout
WARMUP EMOM x 4 MINUTE BIKEMIN 1 – :25 Arms Only + :25 Legs OnlyMIN 2 – :45 EZ Pace (45-50 RPM)MIN 3 – :45 Mod Pace (50-60 RPM)MIN 4… Continue reading
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02/12 2023 Sunday’s Workout
WARMUP 100m Row25’ Knees to Chest25’ Heel to Butt25’ Toy Soldiers25’ High Knees25’ Butt Kickers25’ Carioca (Down and Back)100m Row Into… 100m Row8 KB Deadlift (Warm-Up Weight)8 Russian KB Swing8… Continue reading
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02/11/2023 Saturday’s Workout
WARMUP AMRAP x 8 MINUTES8 Alt. Groiners8 Air Squats → Jumping Air Squats*8 Step-Overs → BJO*8 Hang High Pulls → Hang Muscle Cleans* *At the 4:00 mark, switch to secondary… Continue reading
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02/10/2023 Friday’s Workout
WARMUP EMOM x 6 MINUTES (or 2 Rounds)MIN 1 – :30 Row + 5 Good MorningsMIN 2 – :30 Row + 10 Alt. Pike Shoulder TapsMIN 3 – :30 Row… Continue reading
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02/09/2023 Thursday’s Workout
WARMUP 2:00 BikeMIN 1 – EZ into ModMIN 2 – Workout Pace Then Into… 2 SETS10 Single DB Press (Hold DB Across Chest)5/5 DB Overhead Step-Back Lunge*10 DB Glute Bridge-Ups5/5… Continue reading
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02/08/2023 Wednesday’s Workout
WARMUP 10 BW Good Mornings5 Inch Worms + Push-Up10 Alt. Bird Dogs5 Cat Cows Into… 10 Barbell Jefferson Curls10 Up Downs10 Alt. Dead Bugs10 Alt. Groiners Into… 8 Barbell Good… Continue reading
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02/07/2023 Tuesday’s Workout
WARMUP 2 ROUNDS6 Bootstrappers6 Push-Up to Pike6 Cat Cows6 Slow Calf Raises Into… AMRAP x 5 MINUTES25 Single Unders6 Single DB Front Squat6 Single DB Alt. Around the Worlds6 Alt…. 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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