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Back Squat A
3 x 5 lbs5
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If you are reading this you are about to embarking on the Captain America program for JohnnieWOD. Just like Steve Rog
steal from New York City to create a band of Super JWODers. This training program is going to put emphasis on heavy co
 W1D3 W1D4
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ca program for JohnnieWOD. Just like Steve Rogers, I am going to incase you in metal tube and hook you up to all the electricity I can
ng program is going to put emphasis on heavy compound movements and conditioning with a decent dose of classic bodybuilding
 W1D5
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l tube and hook you up to all the electricity I can
ng with a decent dose of classic bodybuilding
Memorial Day W1D2
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Welcome to the next installment of the Captain America Training program - Super Soldier. The next 6 weeks are going to
recover. Have fun and lets get nasty. John
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am - Super Soldier. The next 6 weeks are going to push the strength and intensity work. To do your best, you need to sleep, eat and
 W1D5
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rk. To do your best, you need to sleep, eat and
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You have arrived at the next installment of Johnnie WODâ €™s Super Hero Training program - Man of Steel. This one is g
going to test some principals I established years ago by pushing lactic acid threshold and using it as a primer for our stre
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ro Training program - Man of Steel. This one is going to change focus by putting the conditioning at the forefront of each workout. I a
id threshold and using it as a primer for our strength work. This works very well in small doses, much like what we are doing over t
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conditioning at the forefront of each workout. I am
small doses, much like what we are doing over the
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Welcome to the next installment of Johnnie WOD - Predator. This cycle w

the max sets to follow. I have some killer plyometric work programmed a
look hard on paper, these have been smashing folks. Keep up the good w
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Johnnie WOD - Predator. This cycle will take us back to our roots with heavy barbell lifts, reps maxes and
killer plyometric work programmed along with some nasty conditioning. As always, while it might not
n smashing folks. Keep up the good work and try to be accurate with your times. John
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W1D1 W1D2
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Pain
W2D1& Gain Pain
W2D2& Gain
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Pain
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W3D2& Gain
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Pain
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Pain
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W5D2 & Gain
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Pain
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W6D2 & Gain
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Pain & Gain Pain & Gain
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Pain
W2D3& Gain "Hobbs"
W2D4
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Pain
W3D3& Gain "GI
W3D4Joe"
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Pain
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W4D4 & Gain
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Pain
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W5D4 & Gain
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Pain
W6D3 & Gain Pain
W6D4 & Gain
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Pain & Gain Strength
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Pain
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Focus
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Pain & Gain
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Strength Speed/Agility
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Strength Strength
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Strength/Power Strength
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Speed Volume
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Skill/Tech Strength
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Prep Prep
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Plyometric
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Speed/Agility
Wk1D5
You can perform this in any way you
want. Complete 150 wall balls, 100 push
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Conditioning
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W4D5
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Swing & Sit
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RELOAD
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Front
W2D1 Squat Power Clean
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Front
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Strength
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Strength
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Strength
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Strength Strength/Power
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Single
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Strength
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Strength Strength
W1D5 W1D6
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Reverse
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Conditioning
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Welcome to Star-Lord - the current cycle of Johnnie WOD. Peter Quill has
pension for dangerous women. The guy did hold an infinity stone in his h
cycle, we are hitting plyometrics for prep work and then working some v
Johnnie WOD, strap in because you got your work cut out for you. Johnni
 W1D3 W1D4
A A
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W3D3 W3D4
Bang out the 300 calories for time on the A
Assault
W4D3 and lets see the leaderboard. I have W4D4
A A
W5D3 W5D4
Trunk A
Set
W6D3a clock for 20 minutes and get some work. W6D4
A A

cycle of Johnnie WOD. Peter Quill has some Johnnie WOD in his character with certain bravado and a
e guy did hold an infinity stone in his hand and survive - very Johnnie WOD if I must say. For the next
r prep work and then working some volume in the compound movements. As with every installment of
got your work cut out for you. Johnnie
W1D5 W1D6
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W1D1 W1D2
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W5D1 W5D2

W6D1 W6D2

Welcome to the next iteration of our Guardians cycles - Drax the Destroy
wearing a shirt and trying to be funny. Heavy compound movements, spe
Johnnie WOD remember to strap in. Johnnie
 W1D3 W1D4
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Trunk A
Assault
W4D3 Bike W4D4

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r Guardians cycles - Drax the Destroyer. Drax is big, strong and unrelenting him his pursuit of not
ny. Heavy compound movements, speed and accessory are the focus. As with every installment of
n. Johnnie
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