Warm Up: 100 Meter Run 20 Seconds Push-up to Down Dog Active Spidermans Air Squats 100 Meter Run 20 Seconds Good Mornings Back Squats Elbow Rotations 100 Meter Run 20 Seconds Romanian Deadlifts Hang Muscle Cleans Strict Press 100 Meter Run 20 Seconds Snatch Grip RDL’s Hang High Pulls Hang Muscle Snatches WOD: 0:00 –…
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Warm Up: 1 Minute Easy Run Active Spidermans 45 Seconds Moderate Run Active Samson 30 Seconds Faster Run Mountain Climbers SWOD: Superset Strict Pull Ups 4 x 8 Dips 4×8 WOD: 5 Rounds: 200m Run 10 Burpees After burner: Tabata – Plate Flutter Kicks Xpress: 21-15-9 HR Push Ups Plate G2OH (45/35) Plate Squats
Warm Up 5 Minutes: 100 Meter Run 100 Plate carry 10 burpees 10 Step Ups Mobility: Pigeon Pose on box 1:00 WOD: For Time: 150′ Walking Lunge 150′ Bear Crawl 30 Plate Box Step-Ups 100′ Walking Lunge 100′ Bear Crawl 20 PlateBox Step-Ups 50′ Walking Lunge 50′ Bear Crawl 10 Plate Box Step-Ups Plate: 45/35…
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30 Seconds Easy Single Unders Right Arm KB Swing Left Arm KB Swing Quick Single Unders Right Arm KB Hang Muscle Clean Left Arm KB Hang Muscle Clean Higher Single Unders Right Arm KB Strict Press Left Arm KB Strict Press Barbell Warmup 5 Romanian Deadlifts 5 Hang Muscle Cleans 5 Front Rack Elbow Rotations…
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Warmup Run 400 Meter Easy Run 30 Seconds PVC Right Leg Swings Slow Air Squats PVC Leg Leg Swings Soldier Kicks PVC Power Snatches Push-up to Down Dog Modified Barbell Warmup 5 Good Mornings 5 Pausing Back Squats 5 Elbow Rotations 5 Snatch Grip Push Presses 5 Pausing Overhead Squats 5 Snatch Grip Deadlifts WOD:…
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Warm Up: 30 Seconds Soldier Kicks Medicine Ball Deadlifts Push-up to Down Dog Medicine Ball Ground to Overhead Active Samson Medicine Ball Squats Active Spidermans Mobility: pigeon Pose – :30 each side WOD: For Time: 1-2-3-4-5-6-7-8-9-10: Toes to Bar 10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155) Xpress: 13′ AMRAP 55 x Wall Balls 55 x KB Swings 55 x…
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Warm Up: 30 Seconds Mountain Climbers Slow Air Squats Chest Stretch Jumping air squats Pausing Air Squats Wrist Stretch Slow Burpees (Step Up & Down) Air Squats Front Rack Stretch Barbell Warmup 5 Good Mornings 5 Pausing Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Stiff Legged Deadlifts 5 Pausing Front Squats…
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Warm Up: Line Drills (Stretch Down & Jog Back) Quad Stretch Knee to Chest Straight Leg Kicks Side Lunge Walking Samson Walking Spidermans 3 Air Squats + Broad Jump Straight Leg Kicks Bear Crawl Reverse Bear Crawl Crab Walk High Knees Butt Kickers Skip for Height Skip for Distance Mobility: PVC Lat Stretch – :45…
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Warm Up: :30 Easy Run Air Squats with Hands Overhead Moderate Run Slow PVC Overhead Squats Faster Run Jumping Air Squats Modified Barbell Warmup 5 Good Mornings 5 Pausing Back Squats 5 Elbow Rotations 5 Snatch Grip Push Presses 5 Overhead Squats 5 Snatch Grip Deadlifts Mobility: Warrior Squat – 1:00 PVC OH Squat Hold…
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We will not be having a 9 am or 10 am class tomorrow morning. Will be presenting for career day at Travis Elementary! Warm Up: 200m Run Walking Samson Walking spider man Side lunges Soldier kicks 3 Air Squats + broad jump High knees Butt kicks WOD: 3 Rounds: 1 Minute Wallballs (20/14) 1 Minute…
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