Warm Up: 200m Run Quad Stretch Knee to chest Side lunges Walking Samson Walking Spider-Man High Knees Butt kicks WOD: 30 minute Cap Teams of 3: 120 HR Push Ups 120 Wall Balls (20/14) 100 Box Jump Overs (24/20) 100 KB Swings (53/35) 80 Wall ball sit ups (20/14) 80 Goblet Squats (53/35) 60 Burpee…
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Warm Up: :30 Seconds Easy Jog Pigeon Pose Child’s Pose Moderate Jog Push Up to down dog Calf Stretch Fast Jog Active Samson Active Spider-Man SWOD: ****1 mile run test**** WOD: 5 Rounds: 5 Strict Handstand Push-ups 10 Strict Pull-ups 100’ Walking Lunge 20 AbMat Sit-ups Xpress: 12′ AMRAP 5 x Pull Ups 10 x…
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Warm Up: 200m Run Quad Stretch Knee to chest Soldier kicks Side lunges High knees Butt kicks WOD: AMRAP 5: Buy-In: 50 KB Swings (53/35) Immediately Into… 12 Deadlifts (185/135) 8 Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5: Buy-In: 35 KB Swings (53/35) Immediately Into… 8 Deadlifts (225/155) 8 Box Jump Overs (24/20)…
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Warm Up: 2 Rounds 30 Seconds Each: PVC Pass Throughs Push-up to Down Dog PVC Overhead Squats Push-up to Down Dog PVC V-Ups on Floor *More narrow on Overhead Squats and Pass Throughs on the second round Modified Barbell Warmup 5 Snatch Grip Deadlifts 5 Hang Jump Shrugs 5 Hang High Pulls 5 Hang Muscle…
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Warm Up: 30 Seconds Single Unders Air Squats Single Unders KB Front Squats Single Unders KB Push Press Single Unders KB Thrusters Mobility: Child’s Pose – 1:00 Pigeon Pose :30 each side WOD: AMRAP 20: 30 Single Arm KB Push Press (53/35) 30 Double Unders (90 x Singles) 30 Wallballs (20/14) 30 Double Unders (90…
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Warm Up: Line Drills Quad Stretch Knee to chest Soldier Kicks Bear Crawl 3 Air Squat + Broad Jump High Knees Butt kicks Mobility: Child’s Pose – 1:00 Squat Hold – 1:00 WOD: 15′ AMRAP 30 x Sit Ups 10 x Burpee Box Jump Overs (24/20) 30 x Wall Balls (20/14) 10 x KB Hang…
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Warm Up: 1:00 Easy Jog Push Up to down dog :45 Moderate Jog Active Samson Active Spidermans :30 Fast Jog Couch Stretch Pigeon Pose SWOD: 12′ Work on weaknesses WOD: 20′ AMRAP 7 x Full Snatches (115/80) 200m Run Xpress: 15′ AMRAP 45 x DUs (90 x Singles) 30 x Box Jump Overs 15 x…
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Warm Up: :30 Seconds (15/10# plate) Forward and Back Hops to Plate Down Dog In and Out Hops to Plate Up Dog Plate Ground to Overhead Push-up Plank Hold Hollow Hold Hands on Plate Mountain Climbers Arch Hold Mobility: Chest Stretch – :30 each side Dead hang from bad – :30 SWOD: Strict Press Build…
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Warm Up: 1:00 Easy Jog Pigeon Pose Squat Hold :45 Moderate Jog Active Samson Active Spidermans :30 Fast Jog Air Squats Push Up to down dog SWOD: Front Squat Build to moderate 5 WOD: 4 Rounds: 12 x Box Jumps (30/24) 21 x Front Squats (95/65) 400m Run Xpress: 15′ AMRAP 35 x Sit Ups…
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Warm Up: 30 Seconds PVC Pass throughs Hops Over PVC Pipe PVC Overhead Squats Burpees Over PVC 3 Narrow Pass Throughs + 3 Narrow Overhead Squats Burpees Over PVC Barbell: 5 Deadlifts 5 Jump Shrugs 5 High Pulls 5 Hang Muscle Snatches 5 Hang Power Snatches Mobility: Child’s Pose – 1:00 SWOD: Power Snatch Build…
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