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W.O.D.
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09/09/2022 Friday’s Workout
WARMUP ON AN 8:00 RUNNING CLOCK…1 ROUND10 Clean Deadlifts10 Barbell Strict Press:20 Single Unders10 Wall Ball Squats Into… 1 ROUND8 Upright Rows8 Barbell Push Press:20 High Jump Single Unders10 Wall… Continue reading
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09/08/2022 Thursday’s Workout
WARMUP AMRAP x 10 MINUTES:45 Cardio Choice8 Up-Downs8 Box Step-Overs10 Single DB Curls10 Single DB Overhead Tricep Extension WORKOUT EMOM x 28 MINUTESMIN 1 – :45 Cardio ChoiceMIN 2 –… Continue reading
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09/07/2022 Wednesday’s Workout
WARMUP AMRAP x 6 MINUTES1 min Bike8 Lunges with PVC Pass Through8 Push-Up to Pike8 PVC Overhead Squats STRENGTH ON A 20:00 RUNNING CLOCK…Build to a Heavy 1-Rep Snatch (Score… Continue reading
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09/06/2022 Tuesday’s Workout
WARMUP EMOM x 8 MINUTESMIN 1 – 12 Slam Ball Lunges + Max Good MorningsMIN 2 – :45 Up-DownsMIN 3 – 12 Slam Ball Ground to Overhead + Max OH… Continue reading
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09/05/2022 Monday’s Workout
WARMUP 1 ROUND 10 Scap Push-Ups 10 Alt. Bird/ Dogs 8/8 Shoulder Rolls Forward/ Backward 5 KB Jefferson Curls Into… AMRAP x 5 MINUTES 5 Push-Up to Pike 10 KB… Continue reading
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09/04/2022 Sunday’s Workout
WARMUP AMRAP x 6 MINUTES36 Single Unders18 Alt. Plank Shoulder Taps6 Alt. Groiners6 DBL KB Deadlifts WORKOUT 5 SETSON A 5:00 RUNNING CLOCK20 Up-Downs40 Walking Lunges60 Double UndersDBL KB Farmer… Continue reading
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09/03/2022 Saturday’s Workout
WARMUP 2 ROUNDS (7:00 CAP)10 Hollow + Arch Rocks8 Alt. Box Step-Ups6 Snatch Deadlifts4 Scap Pull-ups INTO.. 2 ROUNDS10 Ring Rows8 Box Jumps6 Scarecrow Snatches (PVC)4 Kip Swings EXTENDED WARMUP… Continue reading
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09/02/2022 Friday’s Workout
WARMUP AMRAP x 7 MINUTES8/6 Cal Bike10 90/90 Hip Rotations6 Air Squats + 6 Jumping Air Squats STRENGTH ON A 20:00 RUNNING CLOCK…Build to a Heavy 3-Rep Back Squat Week… Continue reading
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09/01/2022 Thursday’s Workout
WARMUP 4 SETS (:20 ON / :10 OFF)*MOVT 1 – Plank RotationsMOVT 2 – Lunges *1 SET = MOVT 1 + MOVT 2 INTO… 2 ROUNDS5/5 Bodyweight Windmills10 Clean Deadlifts15… Continue reading
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08/31/2022 Wednesday’s Workout
WARMUP 3:00 EZ Row:30 L/R Samson Stretch1:00 Mod Row @ workout pace INTO… 3 SETS:15 High Knees:15 Butt Kickers10 Reverse Lunges with WB10 WB Strict Presses (30×1) STRENGTH ON A… 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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