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7/11/24 Deadlift/ clean and strict press
WARM UP 1 Minute Row 20/20 Sec Side Plank with leg raise 3/3 Single Leg Deadlift 4/4 Single Arm Clean +Press STRENGTH Deadlift or Clean...
John McGuire
Jul 10, 20241 min read
7/10/24
ENDURANCE 2 - 4 Rounds ½ mile Run / 800 m Row 100 FT Bear Walk 200 m Farmers Carry 53s/35s 300 M SKi
John McGuire
Jul 9, 20241 min read
7/9/24
WARM uP 2 Minute Bike 20 Sec Goblet Squat Hold 2 Minute Row 2 wall walks or 4 inch worm Push ups CONDITIONING A•B-A •B A- 4 Minute Cap...
John McGuire
Jul 8, 20241 min read
7/8/24 bench press
Warm up 1 minute plank 20 rear delt flys 5 negative push ups 1 minute row 20 unbroken wall ball Strength Giant set 5/5 single arm...
John McGuire
Jul 7, 20241 min read
7/6/24
Hyrox 1/2 mile run or 800 m row 25 burpee long jumps 100 (50/50) reverse lunges 35s/20s 25 burpee long jumps 50/40 cal bike 25 burpee...
John McGuire
Jul 5, 20241 min read
7/5/24
Warm up 1 minute plank 2 minute row 30/30 second side plank Strength Deadlift or power clean build a heavy 2 Bench press,Build a heavy 2...
John McGuire
Jul 4, 20241 min read
7/4/24
CARRY THE BOAT with a partner ½ Mile Run ½ Mile Barbell Carry 135/95 1000 M Row - igougo 1/2 Mile Barbell Cany 1/2 mile run *every break...
John McGuire
Jul 3, 20241 min read
7/3/24
ENDURANCE 45 Minute Ladder Run - 400m-800m -1200m - 1 Mile-ETC.. Swings- 30 - 60 - 90 - 20 - ETC.. Walking Lunges 20- 40- 60 - 80 - ETC v...
John McGuire
Jul 2, 20241 min read
7/2/24
WARM UP 1 Minute Plank 1 Minute Row 5 Negative Push Ups 10 Single Arm Rows CONDITIONING 4 Rounds 30 Second Sprint 90 Second Rest Cal Bike...
John McGuire
Jul 1, 20241 min read
7/1/24 front squat/ row
Warm up 1 minute bike 20 second goblet squat hold 30 second handstand hold 40/40 second side plank Strength Thruster EMOM7 3...
John McGuire
Jun 30, 20241 min read
6/29/24
Warm up 200 meter run With a single dumbell 5 goblet squats 5/5 single arm rows 5/5 single leg deadlifts 5/5 single arm push press 5/5...
John McGuire
Jun 28, 20241 min read
6/28/24
Warm up 2 rounds 1 minute row 1 minute bike 1 minute ski Conditioning 3 rounds in 4 minutes 10/10 alternating plate loaded reverse lunges...
John McGuire
Jun 27, 20241 min read
6/27/24 Power Clean/ Deadlift
WARM UP Worlds Greatest Stretch Burgener warm up STRENGTH Power Clean or Deadlift-Heavy 3 THEN 5x1 090% 20s→Push For PRs Barbell Front...
John McGuire
Jun 26, 20241 min read
6/26/24
WARM UP 200 Meter Run 20 Sec Wall Facing Squat Hold 20 Sec Handstand Hold 20 Sec Dead Hang ENDURANCE 4-6 Rounds 400 m Run 30 Sit ups 20...
John McGuire
Jun 25, 20241 min read
6/25/24
WARM UP 1 Minute PlanK 10 KB Deadifts 10 Goblet Squats 10 Push Ups COMDITIONING A-B-A-B A - 5 Minute Cap 21-15-9 Barbell Banch Press Rx...
John McGuire
Jun 24, 20241 min read
6/24/24 back squat/ strict press
Warm up 30 second handstand hold 1 min row 50/50 ft bottoms up waiter walk 30 second wall sit Strength Giant set 1 3/3 single arm kb...
John McGuire
Jun 23, 20241 min read
6/22/24
Warm up 300 meter run Worlds greatest stretch 2 minute double under practice or singles 1 minute row HYROX Triple 3 3000 meter row 300...
John McGuire
Jun 21, 20241 min read
6/21/24
WARM UP 2 Rounds | Minute Row 1 Minute Bike 1 Minute SKi 30 Second Dead Hang CONDITIONING TABATA-DB PushPress Rx 20 Rep # Rest 1 minute...
John McGuire
Jun 20, 20241 min read
6//20/24 bench, deadlift, row
Warm up World's greatest stretch Burgenor warm up Strength Bench press -Build a heavy 4 Then 4 rounds 3 power snatches-Increase weight...
John McGuire
Jun 19, 20241 min read
6/19/24
Endurance-Delta 1 round Row or run 1200 meters 2 rounds Row or run 800 meters 3 rounds Row or run 400 meters *After each round (6 total)...
John McGuire
Jun 18, 20241 min read
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