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W.O.D.
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08/30/2022 Tuesday’s Workout
WARMUP 2:00 Cardio Choice INTO… 2 ROUNDS10/10 Single Arm Banded Lat Push Downs5 Scap Retractions on Pull-Up Bar5 PVC 3-Point Contact Drill*5 Cat/Cows *Line a PVC pipe behind you…one hand… Continue reading
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08/29/2022 Monday’s Workout
WARMUP AMRAP x 3 MINUTES3 Cat/Cows3 Up-Downs3 Air Squats5 Cal Bike (moderate pace) INTO… AMRAP x 3 MINUTES3/3 Moose Antlers4 Single Arm Alt. DB Burpee4 Goblet Squats6 Cal Bike (hard… Continue reading
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08/28/2022 Sunday’s Workout
WARMUP AMRAP x 5 MINUTES20 Single Unders10 Alt. Lunges10 Sumo Good Mornings20 Alt. Shoulder Taps EXTENDED WARMUP EMOM x 8 MINUTESMIN 1 – :45 BikeMIN 2 – 10 Empty Barbell… Continue reading
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08/27/2022 Saturday’s Workout
WARMUP EMOM x 6 MINUTES (:45 ON / :15 OFF)MIN 1 – Bike (MOD)MIN 2 – 5 Slam Ball Good Mornings into Max Slam Ball DeadliftsMIN 3 – Bike (MOD-FAST)MIN… Continue reading
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08/26/2022 Friday’s Workout
WARMUP 2 ROUNDS7 Up Downs7 MB Front Squats7 Scap Pull Ups INTO… 2 ROUNDS7 Up Downs to Target7 MB Thrusters7 Kip Swings INTO… 2 ROUNDS7 Up Downs Over Barbell7 Wall… Continue reading
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08/25/2022 Thursday’s Workout
WARMUP 1:00 Cal Bike INTO… AMRAP x 6 MINUTES5 Barbell Clean Deadlifts5 Barbell Upright Rows5 Barbell High Hang Muscle Cleans5/5 Lateral Box Step Ups EXTENDED WARMUP 3 SETS*1 Clean Pull+2… Continue reading
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08/24/2022 Wednesday’s Workout
WARMUP 3 SETS10 Alt Lunges w/ Twist8 Alt Deep Side Lunges10 Jumping Air Squat*8 Russian KB Swing30 sec Bike or Row *Controlled Squat down then light jump that extends the… Continue reading
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08/23/2022 Tuesday’s Workout
WARMUP 2 ROUNDS1:00 Row1 Push-Up + 2 Alt. Groiners5 Scap Pull-Ups10 Banded Lat Pull Downs INTO… 2 ROUNDS1:30 Row5 Burpees5 Banded Pull Aparts10/10 Single Arm Banded Lat Pull Downs STRENGTH… Continue reading
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08/22/2022 Monday’s Workout
WARMUP 1 ROUND10 Calf Raises20 Plate Hops5/5 Single Leg Good Mornings INTO… 3 ROUNDS20 Single Unders*5/5 Single Arm DB Strict Press10 Alt. Deadbugs5/5 Single Leg RDL *2nd Round: 20 Backwards… Continue reading
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08/21/2022 Sunday’s Workout
WARMUP 1:00 EZ Bike10 Alt. Step-Ups8 Air Squats6 Ring Rows INTO… :45 MOD Bike5/5 Single Leg Step-Ups8 Med Ball Front Squats6 Scap Pull-Ups INTO… :30 FAST Bike10 Box Jumps8 Med… 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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