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    09-Nov-2021 1st Phorm WOD Warm-Up 2 Rounds...

    09-Nov-2021

    1st Phorm WOD

    Warm-Up
    2 Rounds
    - 250m Row
    - 5 Lunges (per leg)
    - 5 Step-Ups (per leg)
    - 10 Banded GMs
  • Replies
    487
    Views
    47,667

    08-Nov-2021 1st Phorm WOD Warm-Up - 15 min...

    08-Nov-2021

    1st Phorm WOD

    Warm-Up - 15 min Low Impact Ride with Matt Wilpers (on Peloton)

    Push-Ups
    BW - 4x15

    Bent-over DB Row
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    487
    Views
    47,667

    06-Nov-2021 1st Phorm WOD Cardio For 25min...

    06-Nov-2021

    1st Phorm WOD

    Cardio
    For 25min
    - Fast Walk for 60s (3.6 on treadmill)
    - Sprint for 30s (8.1 on treadmill)

    Shoulders & Bi's
  • Replies
    487
    Views
    47,667

    05-Nov-2021 1st Phorm WOD Warm-Up 2 Rounds...

    05-Nov-2021

    1st Phorm WOD

    Warm-Up
    2 Rounds
    - 250m Row
    - 5 KB Swings
    - 10 Banded Pull Aparts
    - 3 KB Rows (per side)
  • Replies
    487
    Views
    47,667

    04-Nov-2021 1st Phorm WOD Chest & Tri's ...

    04-Nov-2021

    1st Phorm WOD

    Chest & Tri's

    DB Bench Press
    50lbs - 2x10 (w/u)
    50lbs - 2x10
    60lbs - 1x8
  • Replies
    487
    Views
    47,667

    03-Nov-2021 1st Phorm WOD Push-Ups BW -...

    03-Nov-2021

    1st Phorm WOD

    Push-Ups
    BW - 3x15

    Bent-over DB Row
    20lbs - 3x10
  • Replies
    487
    Views
    47,667

    02-Nov-2021 1st Phorm WOD Warm-Up 2 Rounds...

    02-Nov-2021

    1st Phorm WOD

    Warm-Up
    2 Rounds
    - 250m Row
    - 5 Lunges (per leg)
    - 10 Banded Good Mornings
    - 10 Push-Ups
  • Replies
    487
    Views
    47,667

    01-Nov-2021 1st Phorm WOD Push-Ups BW -...

    01-Nov-2021

    1st Phorm WOD

    Push-Ups
    BW - 3x15

    Bent-over DB Row
    20lbs - 3x10
  • Replies
    487
    Views
    47,667

    30-Oct-2021 1st Phorm WOD Cardio For 25min...

    30-Oct-2021

    1st Phorm WOD

    Cardio
    For 25min
    - Fast Walk for 60s (3.6 on treadmill)
    - Sprint for 30s (8.1 on treadmill)

    Shoulders & Bi's
  • Replies
    487
    Views
    47,667

    29-Oct-2021 1st Phorm WOD Round 1 - 3x -...

    29-Oct-2021

    1st Phorm WOD

    Round 1 - 3x
    - 12 Push-Ups
    - 12 Supermans

    REST - 1min
  • Replies
    487
    Views
    47,667

    28-Oct-2021 1st Phorm WOD Chest & Tri's ...

    28-Oct-2021

    1st Phorm WOD

    Chest & Tri's

    DB Bench Press
    40lbs - 2x10 (w/u)
    50lbs - 2x10
    60lbs - 1x8
  • Replies
    487
    Views
    47,667

    27-Oct-2021 1st Phorm WOD Round 1 - 7:17min...

    27-Oct-2021

    1st Phorm WOD

    Round 1 - 7:17min
    - Run 800m (1/2mi)
    - 50 Box Hand Stand Push Ups
    - 50 Glute Bridges

    Rest - 2:00min
  • Replies
    487
    Views
    47,667

    23-Oct-2021 1st Phorm WOD Cardio For 20min...

    23-Oct-2021

    1st Phorm WOD

    Cardio
    For 20min
    - Fast Walk for 60s (3.6 on treadmill)
    - Sprint for 30s (8.1 on treadmill)

    Shoulders & Bi's
  • Replies
    487
    Views
    47,667

    22-Oct-2021 1st Phorm WOD Warm-Up 2 Rounds...

    22-Oct-2021

    1st Phorm WOD

    Warm-Up
    2 Rounds
    - 250m Row
    - 5 Burpees
    - 10 Push Ups
    - 10 Sit Ups
  • Replies
    487
    Views
    47,667

    21-Oct-2021 1st Phorm WOD Cardio For 20min...

    21-Oct-2021

    1st Phorm WOD

    Cardio
    For 20min
    - Fast Walk for 60s (3.5 on treadmill)
    - Sprint for 30s (8.1 on treadmill)

    Chest & Tri's
  • Replies
    487
    Views
    47,667

    20-Oct-2021 1st Phorm WOD Squats 45lbs -...

    20-Oct-2021

    1st Phorm WOD

    Squats
    45lbs - 2x5 (w/u)
    95lbs - 1x5 (w/u)
    135lbs - 1x0
    185lbs - 1x8
    225lbs - 1x6
  • Replies
    487
    Views
    47,667

    19-Oct-2021 1st Phorm WOD Warm-Up 2...

    19-Oct-2021

    1st Phorm WOD

    Warm-Up
    2 Rounds:
    - 3/8mi Peloton
    - 5 KB Swings
    - 10 Banded Pull Aparts
    - 3 KB Rows (per side)
  • Replies
    487
    Views
    47,667

    18-Oct-2021 1st Phorm WOD Deadlift SS...

    18-Oct-2021

    1st Phorm WOD

    Deadlift SS Banded Pull Ups
    135lbs - 1x5 (w/u)
    185lbs - 1x4 (w/u)
    225lbs - 1x3 (w/u)
    275lbs - 1x2 (w/u)
    315lbs - 1x1 (w/u)
  • Replies
    487
    Views
    47,667

    13-Oct-2021 C25K - W1D1 5min Warm-Up (walk)...

    13-Oct-2021

    C25K - W1D1

    5min Warm-Up (walk)

    8 Rounds of:
    - 1min Run
    - 1.5min Walk
  • Replies
    487
    Views
    47,667

    16-Oct-2021 1st Phorm WOD Warm-Up 2...

    16-Oct-2021

    1st Phorm WOD

    Warm-Up
    2 Rounds:
    - 250m Row
    - 5 Burpees
    - 10 Push Ups
    - 10 Sit Ups
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