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W.O.D.
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06/16/2022 Thursday’s Workout
WARMUP 20 Jumping Jacks15 Sit-Ups8 Lunge-Lunge-Squat10 Slam Ball Ground to Overhead Into… 10 Jumping Air Squats10 Slam Balls10 Slam Ball Goblet Squats STRENGTH Back Squat for load:1×5 @ 75%1×3 @… Continue reading
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06/15/2022 Wednesday’s Workout
WARMUP AMRAP x 3 MINUTES6 Up-Downs10 Mountain Climbers6 Bird Dogs10 Barbell Deadlift Into… AMRAP x 3 MINUTES5 Burpees5 Barbell Upright Rows5 Barbell Strict Press5 V-Ups STRENGTH ON A 12:00 RUNNING… Continue reading
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06/14/2022 Tuesday’s Workout
WARMUP ON A 7:00 CLOCK…2 ROUNDS:45 Bike @ Moderate Pace10 Scap Pull-Ups6/6 Single Arm Ring Rows12 Banded Chest Fly Into…. 2 ROUNDS:30 Bike @ Hard Pace10 Slow Banded Lat Pushdowns10… Continue reading
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06/13/2022 Monday’s Workout
WARMUP 4 SETS (:20 ON/ :10 OFF)*MOVT 1 – Single UndersMOVT 2 – Good Mornings *1 SET = MOVT 1 + MOVT 2. Into… 2 ROUNDS10 Alt. Deadbugs8 Tempo KB… Continue reading
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06/12/2022 Sunday’s Workout
WARMUP 3 ROUNDS (10:00 CAP)5 Inch Worms into Cobra Pose*10 Alt. Dead Bug10 Alt. Groiners w/ a Twist**10 Slow Banded Pull Aparts *Switch to Push-Ups in Round 2 and Up-Downs… Continue reading
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06/11/2022 Saturday’s Workout
WARMUP 5 Inch Worms10 Step-Ups10 WB Push Press10 Elbow Punches Into… 5 Push-Up to Pike8 Step-Overs8 WB Front Squats5 Clean Deadlift Into… 5 Burpees6 Wall Balls6 Box Jump-Overs5 Hang Muscle… Continue reading
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06/10/2022 Friday’s Workout
WARMUP 2 ROUNDS (7:00 CAP)1 min Bike5/5 Single Arm Ring Rows5/5 Alt. Single Arm KB Deadlifts Into… 1 ROUND90 sec Bike5/5 Single Arm KB Upright Rows:10 Dead Hang into :10… Continue reading
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06/09/2022 Thursday’s Workout
WARMUP 1 ROUND10 Alt. Samson Stretch20 Deficit Calf Raises (On Plate)10 Bootstrappers Into… 2 ROUNDS10 Plate Front Squats10 Burpees10 Alt. Cossack Squat STRENGTHBACK SQUAT 1×3 @ 70%1×3 @ 80%1×3 @… Continue reading
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06/08/2022 Wednesday’s Workout
WARMUP EMOM x 6 MINUTESMIN 1 – :45 Row @ Mod PaceMIN 2 – 10 Banded Face Pulls + 10 Banded Lat PushdownsMIN 3 – 40 Single Unders + Max… Continue reading
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06/07/2022 Tuesday’s Workout
WARMUP ON A 7:00 RUNNING CLOCK…2 ROUNDS12 Up-Downs6/6 SA DB Strict Press12 Alt. Lunges12 Sit-Ups Into… 2 ROUNDS12 Slam Ball Ground to Overhead6/6 SA DB Floor Press12 Goblet Squats12 Tuck-Ups… 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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