10/23/24
WARM UP Worlds Greatest Stretch 100 m Jog 100 m Row 5 Inch Worm Push Ups + Long Jumps ENDURANCE 2 Rounds AMRAP8 300M Sprint- Run or Ski...
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John McGuire
Oct 211 min read
10/22/24
WARM UP 200 M Run MonTain Climbers 40 Seconds 1 Minute 90/90 Transitions CONDITIONING A-B- A-B-A A- 4 Minnte Cap 30-20-10 High Swings 1/2...
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John McGuire
Oct 201 min read
10/21/24
WARM UP Worlds Greatest Stretch 10x Cat Cows 20/20 Second Side Plank 30 Second Wall Facing Squat Hold STRENGTH - GIANT SET Reverse Lunges...
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John McGuire
Oct 181 min read
10/19/24
HYROX For Time 100 wall ball *every break, 5 devils presses 45/25 400 meter farmers carry *every break, perfeorm 20 goblet squats with 1...
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John McGuire
Oct 171 min read
10/18/24
Warm Up Worlds Greatest Stretch Then 5 Minutes Mixed Cardio CONDITIONING 2 Rounds Work 2 minntes Rest 30 Seconds - 15 vuPs+ Max Flutter...
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John McGuire
Oct 161 min read
10/17/24
Wwarm up 1 minute plank 1 minute row 30/30 second side plank 30 second squat hold 30 seconds of hand release push ups Strength DB...
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John McGuire
Oct 151 min read
10/16/24
Warm up World’s greatest stretch Then two rounds 10 kettlebell deadlifts 10 kettlebell goblet squats 10 situps Endurance Delta One round...
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John McGuire
Oct 141 min read
10/15/24
WARM UP | MinuTe Row Works Grentest Stretch 30 Seconds Of Each Active Hang Plank with Alternating Leg Raises Superman CONDITIONING MIXED...
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John McGuire
Oct 131 min read
10/14/24
Warm up Burgenor warm-up Strength Build a heavy 5 reps of each without releasing bar Power clean Front squat Push press then Delta 1...
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John McGuire
Oct 111 min read
10/12/24
Hyrox 1 mile run Then 5 rounds 5 burpees 50 ft bear walk 5 burpees 40 ft seated rope pull 225/180 5 burpees 30 double db thrusters...
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John McGuire
Oct 101 min read
10/11/24
Warm Up Worlds Greatest Stretch 30 Seconds Of Each Wall Facing Squat Hold Active Hang Cat Cow CONDITIONING WorK 1:30 Rest 30 Seconds 3...
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John McGuire
Oct 91 min read
10/10/24
WARM UP Worlds Greatest Stretch 10 Rear Delt Fly"S 30 Second Plank 10 Goblet Squats 5. Negative Push Ups 5/5 Split Squats STRENGTH GIANT...
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John McGuire
Oct 81 min read
10/9/24
WARM UP worlds Greatest Stretch 100 M Jog 5 Inch worm Push ups 5 Cal Bike 100m Run ENDURANCE 10 Rounds or 40 Minutes 400m run 10/7 Cal...
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John McGuire
Oct 71 min read
10/8/24
WARM UP 1 Minute Row - Slow 30 Sec Hip Bridge 30 Sec Hollow 1 Minute Row - Fast CONDITIONING Tabata-calorie row Rest 1 minute Tabata-Dips...
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John McGuire
Oct 61 min read
10/7/24
WARM UP Worlds Grentest Stretch 30 Seconds of Each Active Hang Squat hold Cat Cows STRENGTH Barbell Row- Heavy 8 A B A A - AMRAP2 5 Push...
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John McGuire
Oct 41 min read
10/5/24
Hyrox AMRAP30 10 cal row-increase one calorie each round 2 (1/1) Pistol Squats-increase two reps each round 2/2-3/3-etc 10 cal...
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John McGuire
Oct 31 min read
10/4/24
Warm up 45 seconds of each Goblet squat hold Side plank-each side Conditioning Spend 90 seconds at each station Rest 30 seconds between...
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John McGuire
Oct 21 min read
10/3/24
WARM UP Words Greatest Stretch 5 Cat Cows 5 Floor Wipers 5 Goblet Squats 5/5 Single Arm Rows STRENGTH KBClusters- Heavy 8 Progress to...
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John McGuire
Oct 11 min read
10/2/24
WARM We 100 M Jog Worlds Greatest Stretch 100 M Run ENDURANCE AMRAP40 Partrer A-400 M Run- Timer Parner B-20 KB High Pulls + Max Cal Ski...
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John McGuire
Sep 301 min read
101/24
WARM UP AMRAP4 4x Cat-Cows 8 x Push Ups with Shoulder Taps 12х V ups 16(8/8) Lateral Lunges CONDITIONING with a partner For 10 Minutes...
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