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7/1/23
For Time
John McGuire
Jun 30, 20231 min read
6/29/23 deadlift x 2
Wam up
John McGuire
Jun 28, 20231 min read
6/28/23 strict press x 6
Warm up
John McGuire
Jun 27, 20231 min read
6/27/23 front squat x 6
Warm up
John McGuire
Jun 26, 20231 min read
6/26/23 Bench press x. 6
Warm up 1 minute plank 20 barbell rows 10 romainian deadlifts 10 barbell thrusters Strength Bench press - Build a heavy 6 Conditioning...
John McGuire
Jun 25, 20231 min read
6/25 Full body work in 30 min
Hypertrophy Sunday warmup :: 2x 20 Air squats 10 pushups 10 min AMRAP x3 Each group works for 10 mins then we switch. Aim to do at least...
mtrmina
Jun 24, 20231 min read
6/24/23
Warm up 1 minute row 5 inch worm push ups 30 second squat hold Conditioning IGOUGO 10s downs to 1s each partner Db push press 50s/35s...
John McGuire
Jun 24, 20231 min read
6/22/23
Warm up 1 minute plank 30/30 seconds greatest stretch ever 10/10 knees over toes split squats 5 negative push ups Conditioning-DELTA...
John McGuire
Jun 21, 20231 min read
6/21/23 strict press x 2
Warm up 30 second handstand hold 20 second L hang 30 second banded goblet squat hold Strength-Avalanche 6 weighted knees 2 chest-add...
John McGuire
Jun 20, 20231 min read
6/20/23
Warm up 1/4 mile run 30 second dead hang 30 second active hang Strength Pull ups-Heavy 7 Conditioning 1 mile run Then 5 rounds 5 pull ups...
John McGuire
Jun 19, 20231 min read
9/19/23 romanian deadlift x 7
Warm up 2 minute row 30/30 second side plank 20 kb swings-light 5 inch worm push ups Strength romanian deadlift (RDL) build a heavy 7...
John McGuire
Jun 18, 20231 min read
6/17/23
Warm up 1 minute row 5 push ups 30 second active hang 5 push ups Strength Box squat 5x5 as heavy as possible Conditioning 21-15-9 Burpee...
John McGuire
Jun 17, 20231 min read
6/15/23 push press x 6
Warm up 1 minute handstand hold 1 minute row 5 banded goblet squats 5 inch worm push ups 5/5 single arm rows Strength Push press build a...
John McGuire
Jun 14, 20231 min read
6/14/23 underhand grip barbell row x 9
Warm up 30/20 calorie row 3 minutes double under practice Strength Underhand grip barbell row-heavy 9 Conditioning 1 round 7 barbell rows...
John McGuire
Jun 13, 20231 min read
6/13/23 bench press x 6
Warm up 1 minutes plank 1/4 mile run 10 inch worm push ups Strength Bench press-Build a heavy 6 Conditioning 4 Rounds 0:00 1/4 mile run...
John McGuire
Jun 12, 20231 min read
6/22/23 back squat x 6
Warm up 2 minute bike 10/10 knees over toes split squats 10 good mornings Strength Back squat - Heavy 6 Conditioning ABABAC 2 minute...
John McGuire
Jun 11, 20231 min read
6/10/23
Warm up 300 meter run 3 inch worm push ups with spider stretch 3x3 position single leg deadlifts for each leg 6/6 reverse lunges...
John McGuire
Jun 10, 20231 min read
6/8/23 epic partner wod
Warm up Together Epic Thursday Staggered IGOUGO x 20 total rounds 3 box jumps 30/24 3 clean & jerks 135/95 3 burpee pull ups In round 1...
John McGuire
Jun 7, 20231 min read
6/7/23 deadlift x 6
Warm up 100 meter farmers carry 30/30 second side plank 10/10 single leg deadlifts Then 3 rounds of 5 push ups 10 kb swings Strength...
John McGuire
Jun 6, 20231 min read
6/6/23 close grip bench x 6
Warm up 1 minute row 1 minute plank Then 3 rounds of 5 burpees 5/5 single arm rows 100 meter run Strength Close grip bench-Build a heavy...
John McGuire
Jun 5, 20231 min read
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