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John McGuire
May 71 min read
5/8/24
Warm up 1 minute bike 30 sec wall facing squat hold 5 inch worm push ups 10 goblet squats Endurance 3-5 Rounds: 15/10 Cal Bike 10 Burpee...
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John McGuire
May 61 min read
5/7/24
Warm up Dynamic warm up drills 20 ft of each High knees Butt kicks Straight leg kicks Side shuffles Kareoki Conditioning 4-6 rounds HARD...
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John McGuire
May 51 min read
5/6/24 front squat/ Roe
Warm up Worlds greatest stretch 10 PVC pass-throughs 10 overhead squat 10 floor to overheads strength Front squat-build a heavy 2 Max...
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John McGuire
May 31 min read
5/4/24
warm up 20 ft walking inch worm push ups 10 goblet squats 10 goblet walking lunges 10 db push presses For Time: 50-30-10 Cal Bike Wall...
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John McGuire
May 21 min read
5/3/24
Warm up 200 meter run 10/7 cal bike 200 meter run Conditioning Every 5:00 x 6 15/10 Cal Bike 60 ft Sled Push 225/180 200m Run/ ski or row...
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John McGuire
May 21 min read
5/2/24 back squat/ strict press
Warm up With an empty barbell 7 reps of each Deadlift Row Clean Front squat Strict press Good morning Back squat Strength-Giant sets 2...
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John McGuire
Apr 301 min read
5/1/24
Warm up 200 meter jog Then dynamic warm up drills 20 ft of each High knees Butt kicks Side shuffle Bear walk Walking lunges Straight leg...
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John McGuire
Apr 291 min read
4/30/24
Warm up 200 meter run 1/1 min greatest stretch ever 5/5 walking lunges 5 inch worm push ups 5 Rounds: 500m Run *Movement 500m Run 2 Mins...
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John McGuire
Apr 281 min read
4/29/24 deadlift/ bench press
Warm up 1 min row 1 min ski 5/5 single leg deadlifts 5/5 siplit squats 5 negative push ups Strength Giant set 1 Deadlift-Build a heavy 4...
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John McGuire
Apr 261 min read
4/27/24 Hyrox
Warm up 1/4 mile run 20 ft walking lunges 10 hanging leg raises Hyrox 2-3 rounds for time 500m Ski/Row 100ft or 25m KB Lunge (50/35 x 2)...
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John McGuire
Apr 251 min read
4/26/24
Warm up 1/2 mile run 10 barbell deadlifts 10 rows 10 cleans 10 front squats 10 strict presses 10 back squats Conditioning Every 3:30 x 5...
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John McGuire
Apr 241 min read
4/25/24 front squat/ row
Warm up 5 rounds 5/4 cal bike 10 v ups 15/15 side planks Max chin ups Strength Giant set 2 box jumps as high as possible 4 barbell...
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John McGuire
Apr 231 min read
1/24/24
Endurance 5-8 rounds Run, ski or row (mix it up) 400 meters-Push the pace and record times 2 minute rest between Hyrox athletes Must run...
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John McGuire
Apr 221 min read
4/23/24
Warm up 200 m jog easy pace greatest stretch ever 1 minute each side 200 m run, moderate pace 20 goblet squats 200 m run as fast as...
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John McGuire
Apr 211 min read
4/22/24 back squat/ strict press
Warm up World’s greatest stretch one minute each side One minute row One wall walk One minute bike Two wall walks 30 second wall facing...
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John McGuire
Apr 191 min read
4/20/24 Hyrox
Warm up 200 m run 10 cal bike 10 cal ski Then 2 rounds 15 kettlebell swings 10 kettlebell thrusters HYROX WOD 3X 30/20 Cal Bike 100ft...
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John McGuire
Apr 181 min read
4/19/24
Warm up 100 m run 10 second goblet squat hold 5 cal ski 5 kb thrusters 5 Cal bike 1 wall walk 0:00-12:00 AMRAP 15 Wall Balls (20/14) 12...
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John McGuire
Apr 171 min read
4/18/24 deadlift/ bench
Warm up 1 minute row 1 minute plank 30 seconds kb swings 30/30 second side plank 5/5 single leg deadlifts Strength-Giant sets 2 long...
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John McGuire
Apr 161 min read
4/17/24
ENDURANCE 4-6 rounds 1000 meter run, row or ski 2 minute reat between •Hyrox athletes must do at least 4 runs
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John McGuire
Apr 151 min read
4/16/24
Warm up 200 meter run Then 2 xs 10 kb swings 5 inch worm push ups Conditioning 5 rounds 0:00-3:00 10 devils presses 6 box jump overs Max...
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