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Workout 1/15/2022
MBS C9W2D4 3 sets: 3 Front Squats x 10 sets @ 78% of 1RM Front Squat * Rest as needed between sets * 1 Power Clean + 1 Hang Power...
January 15, 2022
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Rich Froning
Workout 1/14/2022
Compete
Doc Ock
5 Rounds
25' Handstand Walk
11 Deadlift (225/155)
25' Handstand Walk
7 Bar Muscle Ups
View Video
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January 14, 2022
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Rich Froning
Workout 1/13/2022
MAC Ski Erg Interval 8 Min at SR 22-26 (Moderate Pace) 2 Min at SR 18-22 (Easy Pace) 2 Min at SR 26-30 (Fast Pace) -3 Min Rest- 5 Min...
January 13, 2022
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Rich Froning
Workout 1/12/2022
WRD
Who You Gunna Call?
10 Sets
20/16 Cal Row
10 Burpee Box Jump Over (24/20)
20/16 Cal Row
*Rest 1:1 between sets.
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January 12, 2022
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Rich Froning
Workout 1/11/2022
Mayhem Gymnastics Wall Walk W2D2 Using our % of week one 3 minute test. 20 Wall Facing Handstand Shoulder Taps directly into 35% of your 3 minute test of Wall...
January 11, 2022
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Rich Froning
Workout 1/10/2022
M30 Green Goblin Bodyweight 3 sets: 3 Sets (1 Set every 5 minutes) 50 Air Squats 200m Run *BACKPACK OPTION: 3 Sets (1 Set every 5 minutes) 50 Backpack Back...
January 10, 2022
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Rich Froning
Workout 1/8/2022
Scaled Noah's Ark 3 sets: 15 Push ups 30 Air squats 60 Double unders (OR 120 Single Under) 30 Air squats 15 Push ups -Rest 3:00 b/t sets- View Video...
January 08, 2022
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Rich Froning
Workout 1/7/2022
Compete Chariots of Fire 50’ Double Kettlebell Front Rack Walking Lunge (70s/53s) 30 Toes to bar 15 Bar Muscle Ups -Rest 2:00- 100’ Double Kettlebell Front Rack Walking Lunge (70s/53s)...
January 07, 2022
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Rich Froning
Workout 1/6/2022
MAC Row "2k PR Paced" Workouts 4 Rounds 100 Double Under 100’ Handstand Walk (Double Obstacle per 50’) -Rest 3:00- 3 Rounds 100 Double Under 50 GHD Sit Up Sign...
January 06, 2022
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Rich Froning
Workout 1/5/2022
WRD Christmas Vacation 4 Rounds 100 Double Under 100’ Handstand Walk (Double Obstacle per 50’) -Rest 3:00- 3 Rounds 100 Double Under 50 GHD Sit Up Sign Up for Our...
January 05, 2022
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Rich Froning
Workout 1/4/2022
Mayhem Gymnastics Mayhem Gymnastics Ring Muscle Up Cycle W1D1 Test day: WRITE DOWN YOUR NUMBERS retest at end Max Effort: 3 minutes of Kipping Ring Muscle Ups --If you do...
January 04, 2022
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Rich Froning
Workout 1/3/2022
M30 Daniel in the Lion's Den Bodyweight EMOM 21 Minutes Minute 1: 20 Glute Bridges Minute 2: 20 Alternating V-Ups Minute 3: 20 Box/Chair Step Ups (Total) View Video Sign...
January 03, 2022
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Rich Froning
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