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6/18/24
WARM UP 30 Second Handstand Hold 1 Minute Row 30/30 Second Side Plank 20 Second L• Hang 10 Push ups CONDITIONING ABABC A- 2 min Cáp 15...
John McGuire
Jun 17, 20241 min read
6/17/24 front squat
lwarm up 1 Minute Bike Worlds Greatest Stretch THEN Emom 7 3 Barbarian Cleans+Theusters Incrense wright each round STRENGTH Giant Set 3...
John McGuire
Jun 16, 20241 min read
6/15/24
Warm up 200 m run 20 sec goblet squat hold 20 second handstand hold 5/5 split squats 5 kb thrusters HYROX Solo or with a partner For time...
John McGuire
Jun 14, 20241 min read
6/14/24
WARM UP 1 Minute Row 5 Inch worm Push ups 5/5 Single Leg Deadlifts 5 Burpees 5/5 Reverse lunges Conditioning ABCBD A • 0:00-3:00 3 Minute...
John McGuire
Jun 13, 20241 min read
6/13/24
WARm ne Worlds Greatest Stretch THEN Bugener warm up STRENGTH Back Squat 3x4 Strict Press 3x4 Barbell Bow 3x4 DB Beadh Press Ix20 DB...
John McGuire
Jun 12, 20241 min read
6/12/24
WARM uP 10 Minnios Mixed Cardio ENDURANCE 6-8 Rounds 400 m Run 30 v ups 20 (10/10) Aternating Swings 10 Box Jump overs
John McGuire
Jun 11, 20241 min read
6/11/24
WARM UP 200 m Run 20 FT Bear Walk 20 Sec wall sit 2 Minnie Row THEN - Get to your recorded 20 rep$s for db push press and db row...
John McGuire
Jun 10, 20241 min read
6/10/24 lunges/ dips/ pull ups
Warm up 1 minute row Worlds greatest stretch Then With an empty barbell bear complex-10 reps Strength 1 clean + 12 (6/6) reverse...
John McGuire
Jun 9, 20241 min read
6/7/24
Warm up 200 meter run Worlds geeatest stretch Dynamic warm up drills Hyrox 1 mile run Then 3 rounds 60 ft plate push 315/225 40 push ups...
John McGuire
Jun 7, 20241 min read
6/7/24
WARM UP 5 Minutes Mixed Cardio CONOITIONING 3 Rounds AMRAP4 10 Bacbell Strict Press rx=20 rep # 10/7 Cal Row Rest 1 Minute AMRAP4 10...
John McGuire
Jun 6, 20241 min read
6/6/24 Back Squat
Warm up I Min Bike forward 1 Min Bike BacKwards 20 Sec Goblet Sauat Hold Worlds Greatest Stretch STRENGTH Back Squat -Build A Heavy 4...
John McGuire
Jun 5, 20241 min read
6/4/24
ENDURANCE Delta 1 round 800 meter run 60 sit ups 40 swings 20 cal ski 2 rounds 600 m run 45 sit ups 30 swings 15 cal ski 3 rounds 400 m...
John McGuire
Jun 4, 20241 min read
6/4/24
Warm up 30 second handstand hold 20 second wall facing squat 1 minute row Then Work up to your recorded 20 rep weights for Db push press...
John McGuire
Jun 3, 20241 min read
6/3/24 Deadlift/Bench
Warm up 1 min plank 10 kb deadlifts 30/30 sec side plank 10/10 single leg deadlifts 20 sec L sit Strength Power clean build a heavy 3 3-5...
John McGuire
Jun 2, 20241 min read
6/1/24
Warm up 200 meter run Worlds greatest stretch 10 goblet squats 20/20 second side plank HYROX AMRAP40 400 meter run 40 ft bear walk 300...
John McGuire
May 31, 20241 min read
5/31/24
Warm up Five minutes mixed cardio Spend a few minutes working up to your recorded heavy number for dumbbell bench press Conditioning...
John McGuire
May 30, 20241 min read
5/30/24 back squat/ strict press
Warm up 30 second handstand hold 30 sec wall sit 30 second active hang then 3 rounds 5 barbell clusters 3 negative chin ups Strength Back...
John McGuire
May 29, 20241 min read
5/29/24
Endurance As far as possible in 40 minutes 5-10-15-etc... Cal bike V up Cal row Cal ski
John McGuire
May 28, 20241 min read
5/28/24
Warm up 1 minute row 30 second plank 20 kb swings 30/30 second side plank 20 (10/10) alternating swings Conditioning 3-4 rounds 500m Row...
John McGuire
May 27, 20241 min read
5/27/24Murph
Wam up Worlds freatest stretch 200 meter run 7 burpees 5 goblet squats with a pause 3 negative pull yps Then MURPH 1 mike run 100pull ups...
John McGuire
May 26, 20241 min read
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