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W.O.D.
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01/17/2023 Tuesday’s Workout
WARMUP 3 ROUNDS10 Alt. Groiners + Twist5 Bootstrappers10 Kneeling Lat Stretch*5 Scap Pull-Ups + 5 Kip Swings10 Tuck Ups *Kneeling down in a Child’s Pose position with arms stretched forward… Continue reading
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01/16/2023 Monday’s Workout
WARMUP AMRAP x 4 MINUTES1-2-3-and so on…Up-DownsAir SquatsPush-Ups Into… 1-2 ROUNDS (Time Permitting)8 PVC Snatch Grip Deadlifts7 PVC Pass Thrus6 Alt. PVC Around the Worlds5 PVC Scarecrow Snatches STRENGTH 5… Continue reading
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01/15/2023 Sunday’s Workout
WARMUP 2 ROUNDS6 Alt. Deadbugs6/6 SA DB Lat Raise (Light Weight)4/4 DB Around the World Into… 3 ROUNDS30 Big Jump Single Unders*6/6 SA Ring Row6 Scap Pull-Ups6/6 SA Deadlift *… Continue reading
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01/14/2023 Saturday’s Workout
WARMUP AMRAP x 4 MINUTES:30 Mod Row10 Good Mornings (BW or BB)8 Med Ball Front Squats6 Seated Med Ball Strict Press Into… AMRAP x 4 MINUTES:30 Hard Row10 Barbell Jefferson… Continue reading
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01/13/2023 Friday’s Workout
WARMUP 2 ROUNDS6 Alt. Groiners on Box4 Jefferson Curls6 Kang Squats Into… 2 ROUNDS6 Vertical Jumps4 Cat/Cows6 Hang High Pulls w/Empty Barbell Into… 2 ROUNDS6 Alt. Step-Ups + 6 Box… Continue reading
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01/12/2023 Thursday’s Workout
WARMUP 2 ROUNDS5 Cat/Cows10 Tib Raises:30 Squat Hold10 Alt. Bird Dogs Into… 3 ROUNDS200m Row → 150m Row → 100m Row4 Inch Worms w/Push-Up4 Empty Barbell Cuban Presses4 Empty Barbell… Continue reading
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01/11/2023 Wednesday’s Workout
WARMUP 3 ROUNDS1:00 Bike EZ → MOD → Workout Pace:20 Dead Hang → :20 Active Hang → 10 Scap Pull-ups10-15 Sit-ups10 False Grip Ring Rows SKILL ON A 10:00 RUNNING… Continue reading
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01/10/2023 Tuesday’s Workout
WARMUP 30 Single Unders10 PVC Pass Throughs30 Mountain Climbers10 Arm Haulers Into… 10 Single + Single + High Jump7 Up-Downs5 PVC Snatch Deadlift5 PVC Snatch Push Jerk Into.. 10 Single… Continue reading
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01/09/2023 Monday’s Workout
WARMUP 3 ROUNDS:45 Cal Row (increasing Intensity)12 Alt. SA KB Deadlifts6 Bodyweight Lunge-Lunge-Squats:30 Tuck Hold* *Hollow Hold optional. STRENGTH Back Squat for load:ON A 15:00 RUNNING CLOCK…Build to a Moderate… Continue reading
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01/08/2023 Sunday’s Workout
WARMUP 1 min Bike Into… AMRAP x 5 MINUTES5 Up-Down + Scap Pull-Ups5/5 Single Arm Ring Rows5 Sumo Good Mornings20 Single Unders* * Single Unders switch Double Unders if able… 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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