WOD/ BLOG | Stormborn Strength

Sep 51 min read

9/6/24

WARM UP AMRAP 4 10 Jumping Jacks 8 Push ups + 1/1 Mountain Climber 6 Cat cows 4/4 Floor Wipers CONDITIONING Part 1 - AMRAPIO with a...

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John McGuire

Sep 41 min read

9/5/24

WARM UP Worlds Greatest Stretch Then with an empty Barbell 5 of Each Deadlift Row Front Squat Press STRENGTH Build a heavy - 8 Power...

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John McGuire

Sep 31 min read

9/4/24

Endurance DELTA 1 round 40 kb high pulls 53/35 400 m run 80 ft plate push 270/225 2 rounds 30 high pulls 300 m run 60 ft plate push 3...

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John McGuire

Sep 21 min read

9/3/24

Warm up 2 rounds 44 seconds of each Cat-cow Floor wipers Ski Speed skaters Conditioning With a partner Partner A works/ Partner B rest...

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John McGuire

Sep 11 min read

9/2/24 split squat/ row

Warm up 2 Rounds 30 seconds of each Bike Dead hang Squat hold Active hang Strength Split squat-Heavy 8 Then 3 rounds 5/5 split squats 5...

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John McGuire

Aug 301 min read

8/31/24

Warm up 45 seconds of each Jefferson curl Calf raises Row Kb high pulls Hip brodge Hyrox 20 minute cap 1000 m ru 25 goblet squats 53/35...

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John McGuire

Aug 291 min read

8/30/24

WARM UP 2 Rounds 1 Min Row 30/30 second side Plank I Min Bike 1 Min Superman CONDITIONING 3 Rounds 2 Min Max Cal Bike Rest 1 Minute 2...

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John McGuire

Aug 281 min read

8/29/24 clean n press/ Bench press

WARM UP 3 Rounds 10 Floor To overheads Max Deps → Increase Progression Each Round STRENGTH Power Clean + Push Press - Heavy 8 Then 3...

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John McGuire

Aug 271 min read

8/28/24

AMRAPYO 100 M Run - AS FAST As Possible (AFAP) 100M Goblet Carry 53/35 200 M SKi - AFAP 200 m Jog Recovery Pace

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John McGuire

Aug 261 min read

8/27/24

WARM UP 40 Seconds of each Worlds Grentest Stretch Push Up + 1/1 Mountain Climber Row Law Squat Hold with cotation CONDITIONING 2 Rounds...

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John McGuire

Aug 251 min read

8/26/24 back squat/ strict press

Warm up Worlds greatest stretch 3 rounds 35 seconds of each/ 15 second rest between Side plank left Side plank right Hollow leg raises...

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John McGuire

Aug 231 min read

8/24/24

HYROX Delta 1 round 1 mile run 60 reverse lunges with bar on back 45/33 3 legless rope climbs 30 unbroken wall ball 14/10 2 rounds 2/3...

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John McGuire

Aug 221 min read

8/23/24

WARM UP 3 Rounds 30/30 Second Side Plank 30 Sec Hollow 30 Sec Superman CONDITION ING 3 Rounds 0:00 - For Time, 2 Min Cap 40 Alternating...

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John McGuire

Aug 211 min read

8/22/24 Barbell Row/ Deadlift

WARM UP Worlds Greatest Stretch 30 Sec Pistol Squat Hald with feet together 20 Sec L- Sit 10/10 Alternating KB Cleans STRENGTH Barbell...

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John McGuire

Aug 201 min read

8/21/24

Endurance 40 minute ascending ladder 100-200-300-etc... Run (100 m suicides) Row Ski

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John McGuire

Aug 191 min read

8/20/24

WARM UP 3 rounds 20 FT Bear Walk 2 Prisoner Get ups CONDITIONING Tabata-plate push 270/225 Rest 1 minute Tabata-v ups Rest 1 minute...

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John McGuire

Aug 181 min read

8/19/24 front squat/ push press

Warm up 30 Second Handstand Hold Active Hang Wall Facing Squat 3xs 5 kb clusters-increase weight each round 5 Dead to Active Hangs...

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John McGuire

Aug 161 min read

8/17/24

HYROX 1 mile run 100 meter farmers carry 70s/53s 25 wall ball 14/10 3/4 mile run (1200 m) 2 rounds 100 meter farmers carry 70s/53s 25...

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John McGuire

Aug 151 min read

8/16/24

WARM UP Worlds Greatest Stretch Then 3 Rounds 1 Min Row 1 Min Ski 1 Min Bike CONDITIONING AMRAP4 200 M Row 20 Hand Release Push Ups Rest...

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John McGuire

Aug 141 min read

8/15/24 bench and back squat

WARM uP 30 Seconds of each Dead Hang Squat Hold Plank Then 3xs 7 Knee Baroled Squats 5 Dead to Active Hangs 3 Negative Push ups Negative...

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