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W.O.D.
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06/26/2022 Sunday’s Workout
WARMUP 1 min Bike Into… 1 ROUND25ft Alt. Knee to Chest25ft Alt. Toy Soldier25ft Toe Walks25ft Heel Walks25ft High Knees25ft Butt Kickers Into… 2 ROUNDSR1: 10 Alt. Lunges → R2:… Continue reading
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06/25/2022 Saturday’s Workout
WARMUP AMRAP x 3 MINUTES30 Single Unders10 Alt. DB Deadlifts10 DB Bent Over Rows Into… 2 ROUNDS30 High Jump Single Unders (or Double Unders)15 Sit-Ups10 Alt. DB Swings:20 Dead Hang… Continue reading
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06/24/2022 Friday’s Workout
WARMUP AMRAP x 3 MINUTES30 Single Unders10 Alt. DB Deadlifts10 DB Bent Over Rows Into… 2 ROUNDS30 High Jump Single Unders (or Double Unders)15 Sit-Ups10 Alt. DB Swings:20 Dead Hang… Continue reading
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06/23/2022 Thursday’s Workout
WARMUP 2 ROUND1 min Row (EZ-MOD)5 Inchworms5/5 Staggered Stance Good Mornings10 Deadbugs Into… 1 ROUND:30 Row (MOD-HARD)10 Up-Downs10 Barbell RDL STRENGTH Deadlift for load: 1×5 @ 40% 1×5 @ 50%… Continue reading
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06/22/2022 Wednesday’s Workout
WARMUP EMOM x 8 MINUTESMIN 1 – 30 sec Bike + Max BootstrapsMIN 2 – :45 Lunge + Lunge + Air SquatMIN 3 – 10 Up-Downs + Max Cat/CowMIN 4… Continue reading
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06/21/2022 Tuesday’s Workout
WARMUP ON AN 8:00 RUNNING CLOCK…2 ROUNDS5/5 Moose Antlers10 Slow Scap Pull-Ups8 Barbell Strict Press6 Snatch Grip Deadlift Into… 2 ROUNDS6 Burpees6 Hang Snatch High Pull*6 Ring Row6 Kip Swings… Continue reading
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06/20/2022 Monday’s Workout
WARMUP AMRAP x 4 MINUTES 20 Crossbody Mountain Climbers 6 Scap Push-ups 6 Step-Ups 6 Slam Ball Deadlifts 6 Slam Ball Front Squats Into… 2 ROUNDS 10 Box Jumps w/… Continue reading
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06/19/2022 Sunday’s Workout
WARMUP (12:00 CAP):45 Row w/ Legs Only50 Single Unders12 Alt. Dead Bug12 Alt. Cossack Squats8/8 Single Arm DB Strict Press Into… :45 Row w/ Legs + Hips Only30 High Jump… Continue reading
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06/18/2022 Saturday’s Workout
WARMUP 1 min Row Into… 2 ROUNDS12 Banded Pull Aparts10 Scap Pull-Ups8 BB Good Mornings Into… 30 sec Row 1-2 ROUNDS (Time Permitting)10 Banded Face Pulls8 Kip Swings6 BB Deadlifts… Continue reading
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06/17/2022 Friday’s Workout
WARMUP 2 ROUNDS10 Box Step-ups10 Scap Push-ups10 Lunges:15 Top of the Ring Hold Into… 2 ROUNDS8 Box Step-Overs8 Push-ups8 DB Alt. Front Rack Lunges:15 Bottom of the Ring Hold 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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