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W.O.D.
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02/16/2022 Friday’s Workout
WARMUP 2 ROUNDS8/8 Leg Swings8 Alt. Groiners8 Kang Squats8 Jumping Air Squats Into… 2-3 ROUNDS*8 Fast Air Squats → 8 Barbell Front Squats8 Barbell Strict Press → 8 Barbell Push… Continue reading
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12/15/2022 Thursday’s Workout
WARMUP 2 ROUNDS30 sec Bike6 PVC Pass Thru + Lunge6 Scarecrow Snatch*8 Kip Swings Into… 1-2 ROUNDS (Time Permitting)6 Snatch Grip Deadlifts6 Upright Rows6 Hang High Pulls6 Hang Muscle Snatches… Continue reading
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12/14/2022 Wednesday’s Workout
WARMUP AMRAP x 4 MINUTES40 Single Unders10 Lunges10 Tuck-Ups Into… AMRAP x 4 MINUTES40 Double Unders10 DB Goblet Lunges10 Strict Knees to Chest SKILL ON A 10:00 RUNNING CLOCK…Practice Rope… Continue reading
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12/13/2022 Tuesday’s Workout
WARMUP 1-2 ROUNDS (3:00 Cap)6 Alt. Groiners + Hamstring Stretch6 Push-Up to Pike6 Cat Cows Into… AMRAP x 5 MINUTES5 DBL DB Strict Press*5 DBL DB RDL5 Up-Downs over DB… Continue reading
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12/12/2022 Monday’s Workout
WARMUP 1 min Bike or Row Into… 2 ROUNDS5 Scap Pull-Ups5 Scap Push-Ups5 Banded Pull Aparts5 Banded Flys Into… 2-3 ROUNDS (Time Permitting):30 Bike or Row @ Mod Pace5 Kip… Continue reading
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12/11/2022 Sunday’s Workout
WARMUP ON AN 8:00 MINUTE RUNNING CLOCK…2 ROUNDS10 Lunges → 10 Step-Ups12 KB Deadlifts → 12 Russian KB Swings10 Tuck-Ups → 10 Strict Knees to Chest:20 Bar Hang → 12… Continue reading
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12/10/2022 Saturday’s Workout
WARMUP 2 ROUNDS5/5 WB Around the Worlds10 Air Squats10 Piked Shoulder Taps8 Clean Deadlift + Upright Rows INTO.. 1 ROUNDS8 Alt. WB Around the Worlds8 WB Thrusters8 Push-Up to Pike12… Continue reading
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12/09/2022 Friday’s Workout
WARMUP EMOM x 5 MINUTES (:40 ON/ :20 OFF)MIN 1 – Legs Only Rowing*MIN 2 – Legs + Body RowingMIN 3 – Full Slide Rowing (20-24 SPM)MIN 4 – Full… Continue reading
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12/08/2022 Thursday’s Workout
WARMUP 3 ROUNDS10/10 Single Leg Bunny Hops → 30 Single Unders → 30 Double Unders*10 PVC RDL10 PVC Upright Row10 PVC Muscle Snatch10 PVC BTN Push Press10 PVC OHS *In… Continue reading
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12/07/2022 Wednesday’s Workout
WARMUP 3 ROUNDS10 Tempo Ring Rows → Ring Rows → 3-5 Wide Grip Pull-Ups*10 Banded Upright Rows → Band Pull-Aparts → Kneeling Banded Pull-Downs:45 EZ Cardio of Choice *Can be… Continue reading
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01/26/2025 Sunday Workout
WARM UPEMOM x (:40 ON / :20 OFF)MIN 1 – Single UndersMIN 2 – :20 Single Right Foot / :20 Singles Left FootMIN 3 – High Knees Single UndersMIN 4… Continue reading
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