The Week Ahead – 3/24/25
Friends, Team, We hope everyone has been enjoying the lovely weather and the equally lovely workouts. The week ahead: Monday - Cindy + Rowing. Lots [...]
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WOD AMRAP 24 3 Rounds of Cindy Row 500/400m Cindy = 5 Pull-Up* 10 Push-Up 15 Air Squat *option for 2 Bar Muscle Up [...]
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Strength A1 Bench Press 3x5 A2 Tricep Kickback 3x10/arm Partner WOD You Go I Go 16 Rounds (8 Each) 5 Deadlift (225/155) 20 Bodyweight Reverse [...]
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STRENGTH A1 - Weighted Chin-Up 5-5-3-3 or 4x5 @ Strict 4x5 @ 5s Negative A2 - Box Handstand Leg Lift 4x30-45s (4 total sets, 2 [...]
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STRENGTH Core EMOM 9 1 - 1x12 KB Pullover Leg Raise (35/26) 2 - 1x30s Adductor Side Plank 3 - 1x30s Adductor Side Plank WOD [...]
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STRENGTH A1 - Back Squat 4x5 A2 - Straight Leg Abduction 4x10/Leg WOD "Gwen " 3 Rounds of 5 minutes 15-12-9 Unbroken Clean and Overhead [...]
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WOD 5 Rounds for Time Run 400m 5 Handstand Push-Up 7 Burpees 9 Pull-Ups 30 Minute Cap MOBILITY A1 - Overhead Banded Lat Stretch 1x60s/Side [...]
The Week Ahead – 3/17/24
Team, Friends, Amazing work by so many over the last few weeks... the Open pushed us, and our community rallied around the challenge. Thanks for [...]
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STRENGTH A1 - Barbell Sumo RDL 4x8 A2 - Weighted Matador Dip 5-5-3-3 or 4x5 @ strict BW 4x5 @ negatives 4x8+ @ band B1 [...]
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Strength A1 - Bench Press 4x5 A2 - DB Bent Over Row 4x10/Arm Partner WOD You Go I Go 10 Rounds Run 100m (together) 13 [...]