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W.O.D.
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10/29/2022 Saturday’s Workout
WARMUP:30 Row (EZ-Mod Pace)8 Box Step Overs8 Wall Ball Push Press to Target4 Air Squats + 4 Narrow Squats*8 BB Sumo Good Morning Into… :30 Row (Mod-Hard Pace)6 Box Jump… Continue reading
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10/28/2022 Friday’s Workout
WARMUP 2 ROUNDS10 PVC Pass-Thru5/5 Alt. DB Deadlifts5/5 Alt. DB Curl to Press10 Scap Push-Ups:20 Tuck Hold Into… 2 ROUNDS10 OHS w/ PVC14 Alt. DB Russian Swings10 Sit-Ups:20 Plank STRENGTH… Continue reading
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10/27/2022 Thursday’s Workout
WARMUP EMOM x 8 MINUTES (:40 ON / :20 OFF)MIN 1 – Up-DownsMIN 2 – Step-OversMIN 3 – Ring RowsMIN 4 – LungesMIN 5 – BurpeesMIN 6 – Box JumpsMIN… Continue reading
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10/26/2022 Wednesday’s Workout
WARMUP AMRAP x 8 MINUTES10 Cal Cardio Choice10 KB Deadlift10 Piked Shoulder Taps30 sec KB Farmers Hold WORKOUT EMOM x 25 MINUTESMIN 1 – :45 Cardio ChoiceMIN 2 – :45… Continue reading
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10/25/2022 Tuesday’s Workout
WARMUP 3-4 ROUNDS (8:00 Cap)1 min Row8 Up-Downs8 Jump Squats8 Barbell RDL8 Barbell Cuban Press (start with PVC) STRENGTH Clean & Jerk for load:2-2-2-2* *Start Light and build to Moderate…. Continue reading
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10/24/2022 Monday’s Workout
WARMUP 2 ROUNDS:30 Single Unders*10 Alt. Tuck-Ups8 Ring Rows8 Alt. Box Step-Ups *Rnd 2 complete either Tall Jump Single Unders or Single-Single-Double Unders. Into… 1-2 ROUNDS (Time Permitting):20 Double Unders10… Continue reading
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10/23/2022 Sunday’s Workout
WARMUP 3 ROUNDS (8:00 CAP):45 Row8 Cat Cows8 Good Mornings*8 Scap Push-Ups** *In Round 2, perform 8/8 Single Arm KB Deadlift. In Round 3, perform 8/8 Single Arm Russian KB… Continue reading
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10/22/2022 Saturday’s Workout
WARMUP 1 min Row Into… EMOM x 6 MINUTESMIN 1 – :40 Groiners + Twist*MIN 2 – 6 Power Cleans + 6 Alt. OH Press (Front Rack to Back Rack)**MIN… Continue reading
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10/21/2022 Friday’s Workout
WARMUP 3 ROUNDS10 Up-Downs → 10 Burpees → 8 Burpees Over Bar*10 Clean Deadlifts + High Pulls20 Elbow Punches10 Kip Swings → 10 Knees to Chest → 5 Toes to… Continue reading
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10/20/2022 Thursday’s Workout
WARMUP EMOM x 8 MINUTES (:45 ON / :15 OFF)MIN 1 – Bike @ EZ PaceMIN 2 – Lunge-Lunge-Air SquatMIN 3 – Active Bar HangMIN 4 – Up-Down + Broad… 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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