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John McGuire
Jan 111 min read
1/12/24
Warm up 4 minutes-Single focused cardio Circuit 2 rounds 2 minute max jump rope, singles or doubles 1 minute rest Then 1 minute of each,...
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John McGuire
Jan 101 min read
1/11/24
Warm up 5 minute mixed cardio Endurance-Delta 1 round 40 swings 40 (20/20) step ups 40 (20/20) side planks-Reps 2 rounds 30 swings 30...
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John McGuire
Jan 91 min read
1/10/24 front squat
Warm up 1 minute bike forward 1 minute backwards 5 wall facing squats with a pause Then 5-1 of each with an empty barbell Deadlift Row...
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John McGuire
Jan 81 min read
1/9/24
Warm up 5 minute bike or row (remember calories) 30 second active hang 30/30 second split squat hold Strength 1 minute max pull ups...
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John McGuire
Jan 71 min read
1/8/24 bench press
Warm up 1 minute row 30 second squat hold 10 inch worm push ups 10 squats 10 aussie push ups 10 goblet squats Strength Bench press 3x4...
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John McGuire
Jan 51 min read
1/6/24 deadlift
Warm up 2 minute row 20/20 side planks 20 second active hang Then 3 rounds 2 wall walks 4 negative pull ups 6 (3/3) single arm deadlifts...
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John McGuire
Jan 41 min read
1/5/24
0:00-4:00 max cal bike 4:00-5:00 rest 5:00-7:00 AMRAP2 5 overhead squats 5/5 Russian twists 7:00-8:00 rest 8:00-12 max cal row...
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John McGuire
Jan 31 min read
1/4/24
Warm up 10 minutes mixed cardio Conditioning 21-18-15-12-9-6-3 Push ups 1/2 bupees (push up + wip your legs under then back out and lie...
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John McGuire
Jan 21 min read
1/3/24 bench press
Warm up 1 minute plank 1 minute row 5 tempo push ups 10 rear delt flys 15 kb swings 20 kb goblet squats Strength Bench press 3x4 Barbell...
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John McGuire
Jan 11 min read
1/2/23
Warm up 10 minutes mixed cardio worlds greatest stretch one minute each side 30 second L hang 20 second L sit 10 second wall facing squat...
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BILL VALLELY
Dec 311 min read
1/1/24
"1/1/24" Warm up: 5 min assault bike Ten pass throughs Ten banded squats with a 2 second pause 5/5 single leg deadlifts Strength: Front...
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John McGuire
Dec 29, 20231 min read
12/30/23 strict press
Warm up 1 minute row 30 second handstand hold Then 3 rounds 5/5 bottoms up presses 10 goblet squats 15 swings Strength Strict press 3x4...
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John McGuire
Dec 28, 20231 min read
12/29/23
3 rounds 2 minute max cal row Rest 1 minute 1 minute hollow hold 30 second rest 2 minute max cal bike Rest 1 minute 1 minute plank Rest...
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John McGuire
Dec 27, 20231 min read
12/28/23
Warm up 5 minute single cardio focus 30 second active hang 30 second L sit 30 second active banded squat hold Conditioning 25 rounds for...
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John McGuire
Dec 26, 20231 min read
12/27/23 deadlift
Warm up 1 minute row 1 minute tempo push ups (down slow, up fast, pause at the top) 1 minute kettlebell swings Strength Deadlift-1x4...
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John McGuire
Dec 25, 20231 min read
12/26/23
Warm up 10 minutes mixed cardio ENDURANCE Delta 1 round 40 push ups 40 ft walking lunges 400 meter row 2 rounds 30 push ups 30 ft walking...
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BILL VALLELY
Dec 22, 20231 min read
12/23/23
Warm up: 5 minute assault bike 10 pass throughs 10 inch worm push ups 10 wall facing squats with a 2 sec pause Then stretch drills as a...
51 views0 comments
John McGuire
Dec 21, 20231 min read
12/22/23 circuit
Warm up 10 minute mixed cardio, don't spend any longer then a minute of a single station Circuit 50-40-30-20-10 Mountain climbers (L+R=1)...
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John McGuire
Dec 20, 20231 min read
12/21/23
Warm up EMoM3 5/4 cal bike as fast as possible 30 second active hang then 9 wall facing squats 6 negative pull ups 3 wall walks...
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John McGuire
Dec 19, 20231 min read
12/20/23 back squat
Warm up 1 minute bike 30 second wall sit 30 second handstand hold 1 minute row Strength Back squat 3x4 Then Strict press 1x20 Deadlift...
51 views0 comments
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