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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
6/5/23 Back squat 5x5
Warm up 1 minute bike 30 second Squat hold 30 second handstand hold 30 second active hang Then 3 rounds 3 squat jumps 3 negative...
John McGuire
Jun 4, 20231 min read
6/3/23
Warm up With group Strength Cluster-Build a heavy 3 Conditioning 5 rounds for time 2 burpees 1 deadlift 1 burpee 1 power clean 1 burpee 1...
John McGuire
Jun 2, 20231 min read
6/1/23 power clean x 7
Warm up 1/4 mile run 7 barbell deadlifts 7 front squats 7 barbell rows Strength-Power clean- build a heavy 7 Conditioning 600 meter run 6...
John McGuire
May 31, 20231 min read
5/31/23 push press 5 x 5
Warm up 30 second handstand hold 30 second v sit 30 second superman Then 3 rounds 3 wall walks 3 high jumps Strength Push press 5 reps @...
John McGuire
May 30, 20231 min read
5/30/23 barbell row x 7
Warm up 1 minute row 100 meter front rack carry 1 minute bike moderate pace 30 second L sit 2 minute bike as fast as possible Strength...
John McGuire
May 30, 20231 min read
5/27/23
Warm up 1 minute row 200 meter run 3 minutes of double under practice 7 banded lat pull downs 7 banded face pulls 7 pause squats 7 tempo...
John McGuire
May 27, 20231 min read
5/25/23
Warm up 1 minute row 10 pvc pass through 10 overhead squares 10 tempo push ups Conditioning IGOUGO 50 overhead squats 95/65 100 calorie...
John McGuire
May 24, 20231 min read
5/24/23
Warm up 2 rounds 50/50 m single arm farmers carry 1 minute handstand hold 15 banded goblet square Strength Kettlebell bottoms up...
John McGuire
May 23, 20231 min read
5/23/23
Warm up 1/4 mile run Work in some high knees, heel pulls, , side shuffles, and high skips ENDURANCE A-B-A-BA A-CDT 1 mile run with vest...
John McGuire
May 22, 20231 min read
5/22/23 back squat x 2, bench x 2, barbell row x 2
Warm up 1 minute bike 5/5 knees over toes split squats 10 dead to active hangs 15 negative push up Strength 1 Back squat build a Heavy 2...
John McGuire
May 22, 20231 min read
5/20/23
Warm up 1/4 mile run 20 second active hang 20 second plank 20 second wall facing squat hold 2 rounds of 5 negative pull ups 10 negative...
John McGuire
May 19, 20231 min read
5/18/23
Warm up 1/4 mile run -20 second active hang -10 barbell deadlifts -10 banded front squats -10 barbell rows -5 inchworm push ups -5...
John McGuire
May 17, 20231 min read
5/17/23 push press 5 x 5
Warm up 2-4-6-8-10 Wall ball 4-8-12-16-20 Cal row 6-12-18-24-30 V ups Strength Push press-5 reps at 70% or a heavy 7 Conditioning ABACAD...
John McGuire
May 16, 20231 min read
5/16/23 Deadlift x 2
Conditioning Rx weighted vest 20/14 1 mike run Tabata planks Tabata chin over bar holds 1 mile run Strength Deadlift buikd a heavy 2...
John McGuire
May 15, 20231 min read
5/15/23 close grip bench press 5 x 5
Warm up 1 minute row 30/30 second side plank 50 squats 50 push ups Strength Close grip bench press 5 reps at 70% or a heavy 7 Conditioning...
John McGuire
May 14, 20231 min read
5/13/23
Warm up 30 second plank 30 second active hang 30 second squat hold 1/4 mile run 3 negative pull ups 5 negative push ups 7 pause squats...
John McGuire
May 13, 20231 min read
5/11/23
Warm up 1 minute bike Then 7 reps of everything with an empty barbell Deadlifts Rows Front squats Push presses Back squats Conditioning...
John McGuire
May 10, 20231 min read
5/10/23 strict press x 2
Warm up 1 minute handstand hold 40 second dead hang 20 second 2 legged pistol squad hold 1 miInute of wall walks 40 second active hang 20...
John McGuire
May 9, 20231 min read
5/9/23 front squats 5 x 5
Warm up 1 minute bike 5 banded 3 position pause goblet square 100 meter run slow 5 toes 2 bar 200 meter run Strength Front squat5 reps at...
John McGuire
May 9, 20231 min read
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