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W.O.D.
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10/09/2022 Sunday’s Workout
WARMUP 2 SETS8 Scap Pull-Ups8/8 Single Arm KB Deadlift16 Alt. Piked Shoulder Taps Into… 1-2 SETS (Time Permitting)8 Kip Swings8 Russian KB Swing:15/:15 Single Arm OH KB Hold STRENGTH 10-10-10*Wide… Continue reading
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10/08/2022 Saturday’s Workout
WARMUP 3 ROUNDS:40 Bike20ft Crawl*8 Up Downs6 Lunges + 6 Low Box Step Ups *Round 1: Perform Straight Leg Bear CrawlRound 2: Perform Quadruped Crawl or Bent Leg Bear CrawlRound… Continue reading
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10/07/2022 Friday’s Workout
WARMUP 1 ROUND30 Single Unders10 Scap Push-Ups10 Clean Deadlifts30 sec Cardio ChoiceInto… 2 ROUNDS30 High Jump Single Unders or Double Unders10 Clean High Pulls2 Wall Walk or 10 Single DB… Continue reading
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10/06/2022 Thursday’s Workout
WARMUP AMRAP x 3 MINUTES:30 Cardio Choice8 Tuck-Ups8 Ring Rows Into… AMRAP x 3 MINUTES:30 Cardio Choice6 V-Ups6 Kip Swing WORKOUT EMOM x 28 MINUTESMIN 1 – :45 Max Strict… Continue reading
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10/05/2022 Wednesday’s Workout
WARMUP AMRAP x 7 MINUTES5 Scap Pull-Ups5/5 Elbow Punches5 Kang Squats10 Box Step Overs STRENGTH 6-4-4*Front Squat *Start Moderate-Heavy and build to Heavy. The goal should be to start/end heavier… Continue reading
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10/04/2022 Tuesday’s Workout
WARMUP 3-4 ROUNDS (Time Permitting):30 Row @ Mod Pace10 Lunge + PVC Pass Through*8 Up-Downs6 Push-Up to Pike *Rnd 3+4 complete PVC Overhead Squats. STRENGTH EVERY 1:30 x 7 SETS*1… Continue reading
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10/03/2022 Monday’s Workout
WARMUP 2 ROUNDS:40 Cal Bike8 BB Strict Press w/ :01 Pause OH10 Slam Ball G2OH20 Crossbody Mountain Climbers Into… 1-2 ROUNDS (Time Permitting)6 Scap Push-Ups + Push-Up8 BB Push Press10… Continue reading
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10/02/2022 Sunday’s Workout
WARMUP 1 ROUND:30 Row (Legs Only)20 Shoulder Taps10 Scap Pull-Ups10 Scap Push-Ups Into… 2-3 ROUNDS:30 Row (EZ → Mod → Hard)8/8 Half Kneeling Arnold Press8/8 Single Leg, Single Arm Bent… Continue reading
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10/01/2022 Saturday’s Workout
WARMUP 2-3 ROUNDS (5 MIN CAP)30 Single Unders4 WB Lunge + WB Lunge + WB Squat4 Ring Rows4 Burpees Into… 2-3 ROUNDS (5 MIN CAP)25 Double Unders8 Russian KBS4 Box… Continue reading
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09/30/2022 Friday’s Workout
WARMUP 2 ROUNDS10 Alt. PVC Pass Thrus + Lunge10 Air Squats w/ :01 Pause at the Bottom*10 V-Ups**8 Up Downs *Round 2 complete Jumping Air Squats to Target**Round 2 complete… 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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