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4/28/25
WARM UP Hyrox→400 m run - Easy Pare Plank - 1 Minute 10 Rear Delt Flys 10 Romanian Deadlifts 3 Rounds 15 Push ups 100 m Farmers Carry 15...
John McGuire
Apr 27, 20251 min read
4/26/25
Warm up Worlds greatest stretch 1 minute row 1 minute bike 10 kb clusters with a pause at top and bottom 10 push ups 100 ft walking...
John McGuire
Apr 25, 20251 min read
4/25/25
Warm up 200 Meter run 5 inch worm push ups 10 KB deadlifts 10 KB goblet squats 10 swings Conditioning 2 Rounds 0:00-6:00 300 M Run or...
John McGuire
Apr 24, 20251 min read
4/24/25
Warm up Worlds greatest stretch 30 seconds of each Cat cow Side plank Single leg hip bridge Active hang Wall facing squat hold L sit...
John McGuire
Apr 23, 20251 min read
4/23/25
Warm Up Worlds greatest stretch Dynamic movements -High knees -Butt kicks -Side shuffles -Kareoka Endurance Total calories for time...
John McGuire
Apr 22, 20251 min read
4/22/25
WARM UP Worlas Greatest Streteh 1 Minnte Bike 30 Second Hansstand Hold 160 FT walking Lunges STRENETH 15-12-9-6 - Bulding Sets Barbell...
John McGuire
Apr 21, 20251 min read
8/21/25
Warm Up 1 Minute plank #rounds 10 balboas 10 Rear delt flys 30 seconds max Push ups Strength Increase weight each round 15/12/9/6 Bench...
John McGuire
Apr 20, 20251 min read
8/19/25
Warm up Worlds greatest stretch 300 m run 30 second Active hang 30 second wall facing squat hold Prep Deadlift Thruster Pull ups Hyrox...
John McGuire
Apr 18, 20251 min read
4/18/25
Warm up 3 rounds 1 minute of each Ski Bike row Conditioning 3 rounds 1 minute of each No rest between movements Double dumbbell, clean...
John McGuire
Apr 17, 20251 min read
4/17/25
Warm up World’s greatest stretch 15 floor to overheads 15 air squats 15 barbell clean and presses 30 second active hang 20 second L sit...
John McGuire
Apr 16, 20251 min read
4/16/25
Warm up Dynamic Movements High Knees Butt Kicks Side Shuttles Kareoke ENDURANCE AMRAP40 400 mRun 100M Farmers Carry 50s/35s 1000m...
John McGuire
Apr 15, 20251 min read
4-15-25
Warm up Words Greatest Stretch 3 Rounds 5/4 Cal Bike Forward 5/4 Cal Bike Backward 20/20 Sec Side Plank STRENGTH Building Sets Landmine...
John McGuire
Apr 14, 20251 min read
4/14/25
Warm up AMRAP4 4 Cat cows 8 Extremely Climbers 10 Hand release push ups 8 Cossack squats 10 Speed skaters Strength Bench Press and...
John McGuire
Apr 13, 20251 min read
4/12/25
Warm up Worlds greatest stretch Then 45 seconds of each Row Kb sumo deadlifts Ball slams Inch worm push ups Hyrox Scaled version-1 round...
John McGuire
Apr 11, 20251 min read
4-1-25
WARM UP 30 Seconds Of Each Handstand Hold KB deadlift KB Cleans L • Sit CONDITIONING A - B-A-B A- 4 Minnie Cap 10- 8- 6-4-2 Cal Ski Clean...
John McGuire
Apr 10, 20251 min read
4/10/25
Warm up World’s greatest stretch Seven reps of each Romanian deadlifta Power cleaners Processor Strength Building sets 3 power cleans +9...
John McGuire
Apr 9, 20251 min read
4/0/25
Warm up Worlds greatest stretch Dynamic movements High knees,butt kicks,side steps, karaoke Endurance Rx=2 Rounds Scaled=1 Round 2K Meter...
John McGuire
Apr 8, 20251 min read
4/7/25
Warm up 30 seconds handstand hold 30 seconds active hang 2 rounds 10 rear dealt flies 10 supine rows 10 tips 100 meter run Strength...
John McGuire
Apr 6, 20251 min read
4/5/25
Warm up Worlds greatest stretch Couch stretch 1 minute row 1 minute bike 1 minute ski 5/5 walking lunges HYROX Rx+ version=3 Rounds Rx...
John McGuire
Apr 4, 20251 min read
3/4/25
Warm. Up Spend 1 minute doing each movement Couch stretch (1 minute each leg) Cossac squats Jefferson curls knees over toes splits squats...
John McGuire
Apr 3, 20251 min read
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