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12/29/22
Warm up 1/2 mile run Then 5-10-15 Wall ball Sit ups Strength Strict press-Build a heavy 6 (no rack) Conditioning 5 Rounds For Time 400 m...
John McGuire
Dec 28, 20221 min read
12/28/22
Warm up 1 minute cal bike Then 10 v ups 20 second wall facing squat Strength 5 rounds 6 strict toes to bar 4 long jumps 2 front...
John McGuire
Dec 27, 20221 min read
12/27/22
Warm up 1 minute row-Easy pace Then 20 burpees Then 1 minute max cal row Strength Bench press-Heavy 4 Conditioning Every other minute x 5...
John McGuire
Dec 26, 20221 min read
12/26/22
Warm up 10 cal row Then 3 rounds of 5 banded sumo stance goblet squats 10 alternating kb rows 30/ 30 second side plank Strength Sumo...
John McGuire
Dec 25, 20221 min read
12/22/22
Warm up 25 kb swings Then 3 rounds 5 pistol squats 5 high jumps 5 inch worm push ups Strength Push press-Build a heavy 2 Conditioning 5...
John McGuire
Dec 21, 20221 min read
12/21/22
Warm up 30 second dead hang 30 second goblet squat hold 30 second plank hold Then 2 rounds 5 dead to active hangs 7 Scap push ups 9...
John McGuire
Dec 20, 20221 min read
12/20/22
Warm up 1 minute plank 10 cal bike 9 hand release push ups 8 cal bike 7 burpees 6 cal bike Strength Close grip bench press-Build a heavy...
John McGuire
Dec 19, 20221 min read
12/19/22
Warm up cal row Then 2 rounds 5 barbell deadlifts 5 front squats 5 barbell rows Strength Power clean-build a heavy 2 conditioning A B A...
John McGuire
Dec 18, 20221 min read
12/17/22
Fight Gone Bad 3 Rounds For Total Reps 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box...
John McGuire
Dec 17, 20221 min read
12/16/22
30-20-10 Db push press Cal row Sit ups
John McGuire
Dec 16, 20221 min read
12/15/22
Warm up 5 inch worm push ups 10 cal bike 15 sec dead hang 20 sit ups 25 second active hang 30 second handstand hold Grinder AMRAP30 3...
John McGuire
Dec 14, 20221 min read
12/14/22
Warm up 30-20-10 Wall ball V ups Strength Front squat-build a heavy 6 Conditioning A B A A-AMRAP2 Gladiator push ups B-EMOM4 3 Front...
John McGuire
Dec 13, 20221 min read
12/13/22
Warm up 20/14 cal bike 30/21 cal row Strength Bench press-Heavy 2 Conditioning 3 rounds 0-2 2 min max cal row 2:30 1 bench press 3-5 2...
John McGuire
Dec 12, 20221 min read
2/12/22
Warm up 1 minute row 1 minute plank Then 3 rounds 5 push ups 5/5 lateral hops 10 kb swings Strength Deadlift-build a heavy 4 Conditioning...
John McGuire
Dec 11, 20221 min read
Untitled
Warm up 1 minute row, comfortable pace Then 3 rounds of 30/30 second side plank 5 deadlifts-start light and increase weight each round,...
John McGuire
Dec 10, 20221 min read
12/9/22
Warm up 20 box jumps (use a slightly lower box then usual) Then 3 rounds 5 push ups 7 cal bike 9 cal row Strength Push press-Build a...
John McGuire
Dec 9, 20221 min read
12/8/22
Warm up 10 kb deadlifts 10 inch worm push ups 10 v ups 10 kb cleans 10 burpees Grind 10-9-8-7-6-5-4-3-2-1 Double kb cleans Kb over...
John McGuire
Dec 7, 20221 min read
12/7/22
Warm up 1 minute plank hold Then 3 rounds 7 calorie row 7 strict push ups 7/7 floor wipers Strength Close grip bench press build a heavy...
John McGuire
Dec 6, 20221 min read
12:6/22
Warm up Practice double unders for 3 minutes Then 10 pvc pass thrs 10 overhead squats Then Full snatch warm uo with the class Strength...
John McGuire
Dec 5, 20221 min read
12/5/22
Warm up 1 minute handstand hold Then 3 rounds10 high swings 30 sec l hang 30 sec squat hold Strength Strict press-Build a heavy 2...
John McGuire
Dec 4, 20221 min read
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