Warm Up: Active Samson Russia KB Swings Push-up to Down DogRussian Kettlebell Swings Mntn ClimbersKettlebell Goblet Squats *Performed with lighter kettlebell Modified Barbell Warmup 5 Good Mornings 5 Back Squats 5 Reverse Lunges (Each Side) 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Rack Reverse Lunges (Each Side) SWOD: Push Jerk Heavy Set of 3 WOD: AMRAP…
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Warm Up: 30 Seconds Easy RunActive Dive-bombersSlow Air Squats Moderate RunActive Dive-bombers Air Squats Bear Crawl Down and backActive Dive-bombersJumping Air Squats Barbell: 5 Good Morning 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats SWOD: Back Squat 3×8 @70% 2×3 @72% 3×1 @ 74% WOD: For Time: 1 Mile Run10 Rounds of “Bergeron…
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Warm Up: 30 Seconds Right Leg Lateral Box Step-ups Push Up to downward dog Left Leg Lateral Box Step-ups Front Rack Stretch Box Jump + Step Down Active Samson Barbell Warmup 5 Good Morning 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Romanian Deadlifts 5 Front Squats SWOD: Front Squat 5 x 5…
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FREE CLASS THURSDAY!!! Warm Up: 200m Run Quad Stretch Knee to chest Walking Samson Walking Spider-Man Side lunges Bear crawls High Knees Butt kicks WOD: Teams of 3: (Time Cap – 25:00) Buy In: 400m Run as a team Then: 6 Rounds: 30 x Pull Ups 30 x Goblet Squats (53/35) 30 x Box Jump…
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Warm Up: 45 Seconds Single Unders Arm Circles Active Spidermans 30 Seconds Single Unders Arms Hugs Push-up to Down Dog 15 Seconds Single Unders Arms Up and Down Push-ups Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats SWOD: Deadlift 4 x…
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Warm Up: 30 Seconds Push Up to down dog Glute Bridges Up Dog Push-up Shoulder Taps Right Leg Glute Bridges Down Dog Push-up Plank to Front Plank Left Leg Glute Bridges Active Dive-bombers Barbell Warmup 5 Good Morning 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats…
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Warm Up: 30 Seconds Easy Run Active Spidermans PVC Pass Throughs Moderate Run Active Samson PVC Lat Stretch Faster Run Push-up to Down Dog PVC Overhead Squats SWOD: Back Squat: 3 x 8 @ 82% 2×3 @ 88% 3×1 @ 92% WOD: AMRAP 3: 400m Run 21 Lateral Bar Burpees Max Overhead Squats (75/55) Rest…
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Happy Friday! Surprise WOD…show up and do work!
Warm Up: 1 Minute PVC Pass Throughs 5 Air Squats + 10 Mountain Climbers 45 Seconds PVC Pass Throughs Active Spidermans 30 Seconds PVC Pass Throughs Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5 Snatch Grip Romanian Deadlifts 5 Overhead Squats SWOD: Power Snatch Build to…
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Warm Up: 30 Seconds Active Samson Pigeon Pose Slow Air Squats Push Up to down dog Active Spidermans Air Squats SWOD: Deadlift 4 x 3 (build to heavy 3) WOD: For Time: 200 Meter Run 27 Wallballs (20/14) 27 Box Jumps (24/20) 200 Meter Run 21 Wallballs (20/14) 21 Box Jumps (24/20) 200 Meter Run…
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