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W.O.D.
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07/06/2022 Wednesday’s Workout
WARMUP AMRAP x 4 MINUTES5 Cal Row5 Bootstrappers5 Slam Ball Ground to Overhead INTO … 1 ROUND (w/ Empty Barbell or PVC)10 Behind the Neck Snatch Grip Strict Press10 Snatch… Continue reading
/ W.O.D.
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07/05/2022 Tuesday’s Workout
WARMUP AMRAP x 3 MINUTES20 Jumping Jacks5 Bodyweight Good Mornings20 Crossbody Mountain Climbers INTO… 3 ROUNDS5/5 Single Arm KB/DB Deadlift:20/:20 Single Arm KB/DB Suitcase Hold*5 Ring Rows:20 Tuck Hold *Change… Continue reading
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07/04/2022 Monday’s Workout
WARMUP 1 ROUND5/5 Leg Swings10 Alt. Cossack Squats10 Walking Toe Steps10 Walking Heel Steps20 Butt Kickers INTO … 2 ROUNDS*8 Med. Ball Front Squats6 Push-Up to Down Dog4 Hang Muscle… Continue reading
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07/03/2022 Sunday’s Workout
WARMUP EMOM x 8 MINUTES (:40 ON / :20 OFF)MIN 1 – 1 min RowMIN 2 – Alt. Bird DogsMIN 3 – Alt. DB Bicep Curls*MIN 4 – Tuck Hold**… Continue reading
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07/02/2022 Saturday’s Workout
WARMUP 1 ROUND30 Singles Unders10 Air Squats10 Strict Press10 Slow Deadlifts Into… 2 ROUNDS15 Double Unders8 Wall Balls8 Good Mornings8 Push Press8 KB Swings8 Jumping Pull-Ups WORKOUT“FILTHY 50” FOR TIME50… Continue reading
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07/01/2022 Friday’s Workout
WARMUP AMRAP x 3 MINUTES 6/4 Cal Bike (Mod) 6 Slow Air Squats 4 Alt. Groiners Rest 1:00 AMRAP x 3 MINUTES 6/4 Cal Bike (Fast) 6 Kang Squats 4… Continue reading
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06/30/2022 Thursday’s Workout
WARMUP 50 Single Unders10 PVC Pass Thrus8 Snatch Grip Upright Rows10 Ring Rows8 Up-Downs Into… 25 Double Unders10 Bootstrappers10 Snatch Grip Deadlifts8 Snatch Grip Hang High Pulls8 Up-Downs to a… Continue reading
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06/29/2022 Wednesday’s Workout
WARMUP 1 min Bike Into… 10/10 Leg Swings20 Butt Kickers10/10 Ankle Roll Outs20 High Knees10/10 Split Squats Into… 2 SETS30 sec Bike7 Lunge + Lunge + Air Squat10 V-sits WORKOUT“FORREST… Continue reading
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06/28/2022 Tuesday’s Workout
WARMUP AMRAP x 3 MINUTES5 Barbell Strict Press5 Barbell Good Mornings10 Step-Ups10 Cat Cows Into… AMRAP x 4 MINUTES5 Barbell Push Press5 Barbell RDL10 Box Jumps10 Alt. V-Ups STRENGTH ON… Continue reading
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06/27/2022 Monday’s Workout
WARMUP 2 ROUNDS 30 Crossbody Mountain Climbers 6/6 Single Arm Ring Row 6 Push-up to Pike Into… 2 ROUNDS 1:00 Bike or Row 10 Single DB Floor Press 10 Ring… 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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