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John McGuire
Jun 211 min read
6/22/24
Warm up 300 meter run Worlds greatest stretch 2 minute double under practice or singles 1 minute row HYROX Triple 3 3000 meter row 300...
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John McGuire
Jun 201 min read
6/21/24
WARM UP 2 Rounds | Minute Row 1 Minute Bike 1 Minute SKi 30 Second Dead Hang CONDITIONING TABATA-DB PushPress Rx 20 Rep # Rest 1 minute...
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John McGuire
Jun 191 min read
6//20/24 bench, deadlift, row
Warm up World's greatest stretch Burgenor warm up Strength Bench press -Build a heavy 4 Then 4 rounds 3 power snatches-Increase weight...
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John McGuire
Jun 181 min read
6/19/24
Endurance-Delta 1 round Row or run 1200 meters 2 rounds Row or run 800 meters 3 rounds Row or run 400 meters *After each round (6 total)...
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John McGuire
Jun 171 min read
6/18/24
WARM UP 30 Second Handstand Hold 1 Minute Row 30/30 Second Side Plank 20 Second L• Hang 10 Push ups CONDITIONING ABABC A- 2 min Cáp 15...
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John McGuire
Jun 161 min read
6/17/24 front squat
lwarm up 1 Minute Bike Worlds Greatest Stretch THEN Emom 7 3 Barbarian Cleans+Theusters Incrense wright each round STRENGTH Giant Set 3...
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John McGuire
Jun 141 min read
6/15/24
Warm up 200 m run 20 sec goblet squat hold 20 second handstand hold 5/5 split squats 5 kb thrusters HYROX Solo or with a partner For time...
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John McGuire
Jun 131 min read
6/14/24
WARM UP 1 Minute Row 5 Inch worm Push ups 5/5 Single Leg Deadlifts 5 Burpees 5/5 Reverse lunges Conditioning ABCBD A • 0:00-3:00 3 Minute...
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John McGuire
Jun 121 min read
6/13/24
WARm ne Worlds Greatest Stretch THEN Bugener warm up STRENGTH Back Squat 3x4 Strict Press 3x4 Barbell Bow 3x4 DB Beadh Press Ix20 DB...
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John McGuire
Jun 111 min read
6/12/24
WARM uP 10 Minnios Mixed Cardio ENDURANCE 6-8 Rounds 400 m Run 30 v ups 20 (10/10) Aternating Swings 10 Box Jump overs
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John McGuire
Jun 101 min read
6/11/24
WARM UP 200 m Run 20 FT Bear Walk 20 Sec wall sit 2 Minnie Row THEN - Get to your recorded 20 rep$s for db push press and db row...
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John McGuire
Jun 91 min read
6/10/24 lunges/ dips/ pull ups
Warm up 1 minute row Worlds greatest stretch Then With an empty barbell bear complex-10 reps Strength 1 clean + 12 (6/6) reverse...
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John McGuire
Jun 71 min read
6/7/24
Warm up 200 meter run Worlds geeatest stretch Dynamic warm up drills Hyrox 1 mile run Then 3 rounds 60 ft plate push 315/225 40 push ups...
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John McGuire
Jun 61 min read
6/7/24
WARM UP 5 Minutes Mixed Cardio CONOITIONING 3 Rounds AMRAP4 10 Bacbell Strict Press rx=20 rep # 10/7 Cal Row Rest 1 Minute AMRAP4 10...
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John McGuire
Jun 51 min read
6/6/24 Back Squat
Warm up I Min Bike forward 1 Min Bike BacKwards 20 Sec Goblet Sauat Hold Worlds Greatest Stretch STRENGTH Back Squat -Build A Heavy 4...
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John McGuire
Jun 41 min read
6/4/24
ENDURANCE Delta 1 round 800 meter run 60 sit ups 40 swings 20 cal ski 2 rounds 600 m run 45 sit ups 30 swings 15 cal ski 3 rounds 400 m...
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John McGuire
Jun 31 min read
6/4/24
Warm up 30 second handstand hold 20 second wall facing squat 1 minute row Then Work up to your recorded 20 rep weights for Db push press...
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John McGuire
Jun 21 min read
6/3/24 Deadlift/Bench
Warm up 1 min plank 10 kb deadlifts 30/30 sec side plank 10/10 single leg deadlifts 20 sec L sit Strength Power clean build a heavy 3 3-5...
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John McGuire
May 311 min read
6/1/24
Warm up 200 meter run Worlds greatest stretch 10 goblet squats 20/20 second side plank HYROX AMRAP40 400 meter run 40 ft bear walk 300...
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John McGuire
May 301 min read
5/31/24
Warm up Five minutes mixed cardio Spend a few minutes working up to your recorded heavy number for dumbbell bench press Conditioning...
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