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W.O.D.
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07/16/2022 Saturday’s Workout
WARMUP 3 min AMRAP:5 PVC Passes5 PVC Good Mornings10 Jumping Jacks Immediately Into… 3 SETS FOR QUALITY3 Hang Muscle Snatch3 Behind the Neck Strict Press:15 OH Hold -Quick Rest b/t… Continue reading
/ W.O.D.
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07/15/2022 Friday’s Workout
WARMUP EMOM x 9 MINUTESMIN 1 – :45 BikeMIN 2 – 5 Push Up to Pike + Max Plank Shoulder TapsMIN 3 – 5 Jumping Squats + Max Alternating Groiners… Continue reading
/ W.O.D.
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07/14/2022 Thursday’s Workout
WARMUP AMRAP x 3 MINUTES20 Jumping Jacks10 Plate Good Mornings5 Up-Downs to Plate Into… AMRAP x 3 MINUTES20 Plate Hops10 Plate Ground To Overhead5 Up-Downs Over Plate (Choice, Facing or… Continue reading
/ W.O.D.
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07/13/2022 Wednesday’s Workout
WARMUP AMRAP x 6 MINUTES1 min Row20 Alt. Shoulder Taps5 Scap Push-Ups10 Ring Rows5 Scap Pull-ups STRENGTH 3 SETS12 Narrow Grip DB Floor Press*-Rest 1:00-12 Supinated Ring Rows** -Rest 2:00… Continue reading
/ W.O.D.
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07/12/2022 Tuesday’s Workout
WARMUP 2 ROUNDS10 DB Up-Downs → 10 DB Burpees*5 Ys / Ts / Ws (option to use light weight)10 SLOW Alt. Plank Shoulder Taps20 Tall Jump Single Unders INTO …… Continue reading
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07/11/2022 Monday’s Workout
WARMUP AMRAP x 3 MINUTES2 Up-Dog to Down-Dog4 Bodyweight Lunge-Lunge-Squats6 Alt. Box Step-Overs8 Med. Ball Push Press to Target Into… 2 ROUNDS1:00 Row5 Wall Balls5 Alt. Box Step-Overs5/5 Bodyweight Split… Continue reading
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07/10/2022 Sunday’s Workout
WARMUP 2 ROUNDS1:00 EZ Bike10 PVC Pass Throughs8 BTN Press*6 Hanging Knee Raises INTO… 1 ROUND1:00 Hard Bike10 PVC Around the World8 High Hang Muscle Snatches*6 Kipping Knee Raises or… Continue reading
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07/09/2022 Saturday’s Workout
WARMUP EMOM x 7 MINUTES (:45 ON / :15 OFF)MIN 1 – Cardio ChoiceMIN 2 – Alt. LungesMIN 3 – Cardio ChoiceMIN 4 – Alt. Side LungesMIN 5 – Barbell… Continue reading
/ W.O.D.
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07/08/2022 Friday’s Workout
WARMUP AMRAP x 3 MINUTES25’ High Knees25’ Butt Kickers10 Up Downs INTO… AMRAP x 3 MINUTES5 Sit Ups5 Strict Presses5 Push Presses STRENGTH Shoulder Press for load:ON A 15:00 RUNNING… Continue reading
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07/07/2022 Thursday’s Workout
WARMUP 2 ROUNDS:20 Plate Hops10 Front Foot Elevated Reverse Lunges5 Perfect Air Squats (:02 pause at bottom) INTO… 2 ROUNDS:20 Single Unders10 Alt. Standing Knee Pulls5 Plate Front Squats INTO…… Continue reading
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02/02/2025 Sunday Workout
WARMUPMOBILITY FLOW5 Inch Worm to Down Dog5/5 Groiner With a Twist5/5 Scorpion Twist10 Alt Arm Lifts in Child’s pose10 Alt Plank to Toe Tap Into… 2-3 ROUNDS1:00 Cardio10 Alt Lunges… Continue reading
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