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John McGuire
Dec 18, 20231 min read
12/19/23
warm up 5 minute single cardio focus Conditioning 3 rounds AMRAP4 200 meter row 50 double unders/ 100 singles Rest 1 minute AMRAP4 10...
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John McGuire
Dec 17, 20231 min read
12/18/23 barbell row
Warm up 1 minute row 1 minute bike 10 push ups 1 minute row 20 wall ball Strength Barbell row3x4 Front squat 1x20 Bench oress 1x20...
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John McGuire
Dec 15, 20231 min read
12/16/23
warm up 1 minute bike 5 inch worm push ups 10 banded goblet squats 2 wall walks or or 4 inch worm push ups Conditioning For time: 12 wall...
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John McGuire
Dec 14, 20231 min read
12/15 /23 circuit
4 rounds Work 1 minute Rest 30 seconds -plate push -Barbell curl -Hand to hand swings -Russian twists
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John McGuire
Dec 13, 20231 min read
12/14/23
Warm up 20 second L sit 20 second L hang 20 second overhead squat hold Conditioning For distance EMOM til failure 5 ring dips 5 hang...
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John McGuire
Dec 12, 20231 min read
12/13/23 strict press
Warm up 1 minute handstand hold 10 kb deadlifts 10 kb thrusters 10 high swings Strength Strict press 3x4 20s Deadlift Back squat...
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John McGuire
Dec 11, 20231 min read
12/12/23
Warm up 5 minute single cardio focus Strength Chin ups-1 minute max reps Conditioning 2 rounds 0:00-5:00 For Time 1000 meter row...
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John McGuire
Dec 10, 20231 min read
12/10/23 front squats
Warm up 1 minute bike 10 banded goblet squats 5 inch worm push ups 5 wall facing squats 10 ring rows Strength Front squat-3 x 4 use 90%...
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John McGuire
Dec 8, 20231 min read
12/9/23
Warm up 1 minute bike Then 10 pvc pass through 10 overhead squats Then Bergener warm up Conditioning For time: 50 box jumps 50 jumping...
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John McGuire
Dec 6, 20231 min read
12/7/23 power clean x 2
Warm up 1 minute row Then 3 rounds 5/5 single leg romanian deadlifts 5/5 split squats Then 5 Clean pulls Strength Power cleen Build a...
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John McGuire
Dec 5, 20231 min read
12/6/23 bench press x 4
Warm up 1 minute plank 10 rear delt flys 100 meter run 10 hand release push ups 100 meter run Strength Bench press-Build a heavy 4 Then...
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John McGuire
Dec 4, 20231 min read
12/5/23 back squat x 6
Warm up 2 minute row 1 minute bike 30/30 second side plank Strength Back squat-Build a heavy 6 Then Back squat 3x3 Conditioning 10 Rounds...
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John McGuire
Dec 3, 20231 min read
12/4/23 strict press x 4
Warm up 1 minute handstand hold 10 pvc pass throughs 10 pvc overhead squats 10 v ups with a pvc pipe (toes to pipe) Strength Strict...
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John McGuire
Dec 1, 20231 min read
12/2/23 power clean x 4
Warm up 1 minute row 30/30 second side plank Then 5 rounds 1 wall walk 3 hang squat cleans (start with an empty bar and increase weight...
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John McGuire
Nov 30, 20231 min read
12/1/23
Warm up 3 minutes max calorie row, bike or jump rope Then Tabata Russian twists Tabata push ups -3 minute max calorie row, bike or jump...
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John McGuire
Nov 29, 20231 min read
11/30/23 bench press x 6
Warm up 1 minute plank 200 meter run With a partner 10/10 med ball chest passes 10/10 underhand tosses 10/10 sit up with toss Strength...
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John McGuire
Nov 28, 20231 min read
11/29/23 back squat x 2
Warm up 1 minute bike 10 banded squats 20 second L sit 30 second L hang Then 3 rounds 5/5 Bulgarian split squats 10 v ups with a pause 10...
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John McGuire
Nov 27, 20231 min read
11\28/23 strict press x 4
Warm up 5 minutes single cardio focus (run, bike ,row, double under practice or ski) 30 second handstand hold 3 rounds 3 negative...
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John McGuire
Nov 26, 20231 min read
11/27/23 power clean x 6
Warm up 1 minute row Then 3 rounds 10/10 single leg deadlifts 10/10 single leg hip bridge 20/20 second side plank Strength Power...
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John McGuire
Nov 24, 20231 min read
11/25/23 bench press x 2
Warm up 200 meter run 1 minute plank 100 meter run Then 3 rounds 5/5 single arm bottoms up bench press 10 2-legged pistol squats 15/15...
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