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WOD 3 Rounds Row 1000m 20 Deadlifts (225/155) 20 Burpee *25 Minute Cut-Off MOBILITY A - Side Lying Quad Stretch 1x60s/Side B - Box Hamstring [...]
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STRENGTH A1 Pressing Overhead Squat 3x2-3* *Empty Bar or PVC Pipe. B1 Snatch 2-2-2-1-1 WOD AMRAP 10 10 Hand Release Push-Ups 10 Box Step Ups [...]
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STRENGTH A1 - Strict Pull-Up 8-8-5-5 @ Weight 4x5+ @ Strict Bodyweight 4x5 @ Negatives 4x8+ Band A2 - Landmine Twist 4x20 (55/45) WOD 5 [...]
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Strength A1 - Strict Dip 5-5-3-3 @ Weight or 4x5+ @ Strict Bodyweight 4x5 @ Negatives 4x8+ @ BAnd A2 - DB Top Down Row [...]
The Week Ahead 12/2/24
We hope everyone had a restorative holiday! Most of us could use more sleep and protein... Quick note on a programming pivot: we're delaying our [...]
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Strength A1 Back Squat 10-10-10 A2 Tib Raise 4x Max Effort WOD 20 Rounds for Time 4 DB Snatch (1x50/1x35) 4 DB OH Lunge 3 [...]
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Open Gym! 9 to 11.
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Core Strength EMOM 9 1 - 1x40 Heel Taps 2 - 1x15 Anchored Leg Raise 3 - 1x10 Arch Up + 10s Arch Hold WOD [...]
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Thanksgiving Sampler Platter (Friendsgiving Edition) 4 Rounds 6 Pull-Ups 12 Push-Ups 20 Reverse Lunges 3 Rounds 9 Deadlifts (155/105) 6 Hang Power Clean (155/105) 3 [...]
The Week Ahead 11/25…
Happy Thanksgiving Friends, Team, I add the "team" so often because it's fun to think of yourself as an athlete. After all, athletes get to [...]