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John McGuire
Mar 211 min read
3/22/24
Warm up 10 minutes of mixed cardio Conditioning 4 rounds Work 1 minute Rest 30 seconds -Hand release push-ups -Alternating dumbbell...
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John McGuire
Mar 201 min read
3/21/24 Back squat/ strict press
Warm up 30 second handstand hold 1 minute row 30/30 second side plank Then 3 rounds 5 cal bike 3 inch worm push-ups Max strict chest to...
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John McGuire
Mar 191 min read
3/20/24 Endurance
Endurance-Delta Moderate intensity 1x Row 500 meters Ski 500 meters 30 sec plank 2xs Row 400 meters Ski 400 meters 30 sec plank 3xs Row...
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John McGuire
Mar 181 min read
3/10/24
Warm up EMOM8 Jog slow 40 seconds Sprints hard 20 seconds Conditioning 8 minute ascending ladder 5-10-15-20-etc... kb swings (doubles if...
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John McGuire
Mar 171 min read
3/18/24 deadlift/ bench press
Warm up 1 minute row 30/30 second side plank 10/10 single leg deadlifts 5 inch worm push ups Strength Deadlift 1x4 Bench press 3x4 20s Db...
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John McGuire
Mar 141 min read
3/15/24
Warm up 10 minutes mixed cardio Conditioning 3 rounds 1 minute work 1 minute rest Mountain climbers Barbell curls Jump rope (double...
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John McGuire
Mar 131 min read
3/14/24 front squat/ row
Warm up 30 second L hang 30 second handstand hold 30 seconds wall facing squat hold Then 3 rounds 3 weighted or negative pull ups 6 wall...
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John McGuire
Mar 121 min read
3/13/24
warm up 200 meter run 10 kb deadlifts 10 kb thrusters 10 kb high swings 10/10 lateral lunges Endurance 3 rounds 1/2 mile run (scale to...
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John McGuire
Mar 111 min read
3/12/24
Warm up 300 meter run 10 cal bike 200 meter run 10 cal row 100 meter run 10 goblet squats with a pause 10 hand release push ups...
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John McGuire
Mar 101 min read
3/11/24 back squat and strict press
Warm up 30 second handstand hold 1 minute row 30/30 second side plank Then 3 rounds 5 cal bike 3 inch worm push-ups Max strict chest to...
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John McGuire
Mar 81 min read
3/9/24
Warm up 300 meter row-slow 20 v ups 10/10 single leg deadlifts 300 meter row-fast Ultra Workout 1 24.2 AMRAP20 300 meter row 10 deadlifts...
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John McGuire
Mar 71 min read
3/8/24
2 total rounds Bike EMOM record total aprint calories, not the alow 3 rounds 20 seconds fast 40 seconds slow 2 rounds 40 seconds fast 20...
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John McGuire
Mar 61 min read
3/7/24 Deadlift and Bench
Warm up 1 minute row 30/30 second side plank 10/10 single leg deadlifts 5 inch worm push ups Strength Deadlift 1x4 Bench press 3x4 20s Db...
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John McGuire
Mar 51 min read
3/6/24 Endurance
warm up 5 minutes mixed cardio worlds greatest stretch 1 minute each side Endurance -DELTA 1 round 25 cal bike 25 cal row 25/25 side...
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John McGuire
Mar 41 min read
2/5/24
Warm up 3 rounds 10 kb swings 10 kb front squats 10 kb push presses 10/10 alternating kb rows 10 v ups Conditioning 3 rounds Work 1...
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John McGuire
Mar 31 min read
3/4/24 back squat/ strict press
Warm up 30 second handstand hold 1 minute row 30/30 second side plank Then 3 rounds 5 cal bike 5 cal skil Max strict chest to bar pull...
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John McGuire
Mar 11 min read
3/2/24
Warm up 200 meter run 20 second goblet squat hold 1 minute row 5 inch worm push ups 5/5 reverse lunges 5 burpees ULTRA PFT-Personnel...
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John McGuire
Feb 291 min read
3/1/24
Warm up 1 minute row Worlds greatest stretch 1 minute each side 10 floor to overheads 5 inch worm push ups 5 double db snatches 5 burpees...
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John McGuire
Feb 281 min read
2/29/24 front squat and barbell row
Warm up 30 second L hang 30 second handstand hold 30 seconds wall facing squat hold Then 3 rounds 3 weighted or negative pull ups 6 wall...
60 views0 comments
John McGuire
Feb 271 min read
2/28/24
ENDURANCE 10 rounds or 40 minutes Moderate intensity 10/7 cal bike 20 kb swings 35/25 30 double unders
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