Warm Up: 3 Rounds 30 Seconds: Easy AbMat Sit-ups Push-up to Down Dog Up Dog Mobility: Ankle Stretch against wall – :30 each side Couch Stretch – :30 each side SWOD: 4 x 400m repeats – :45 Rest in between each WOD: 5 Rounds 20 x KB Swings (53/35) 20 x Ab Mat Sit Ups…
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Warm Up: 30 Seconds Easy Jog Active Samson Moderate Jog Active Spidermans Faster Jog Push-up to Down Dog Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats Mobility: Front Rack Stretch – :40 Seconds Pigeon Pose – :40 each side SWOD: Push Jerk Build…
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Warm Up: 1 Minute Active Samson Walkouts Slow Air Squats 45 Seconds Active Samson Walkouts Slow Air Squats 30 Seconds Active Samson Walkouts Slow Air Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats Mobility: Wrist Stretch – :45 PVC Lat Stretch –…
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Warm Up: 20 Seconds Easy Shuttle Runs Quad Stretch Knees to Chest Soldier Kicks Moderate Shuttle Runs Walking Samson Walking Spidermans 3 Air Squats + 1 Broad Jump Faster Shuttle Runs Side Lunges Side Shuffles High Knees Butt Kickers Mobility: Child’s Pose – 1:00 Chest Stretch – 1:00 WOD: On the 4:00 x 6 Rounds…
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Warm Up: :30 Seconds Active Samson Mountain Climbers Active Spider-Man Push Up to down dog Pigeon Pose Air Squats Squat Hold WOD (30 minute cap, Score – any incomplete reps are added as seconds to 30:00) Teams of 3 (One Person working at a time) 120 Burpees 120 Box Jumps Overs (24/20) 120 Med Ball…
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Warm Up: 30 Seconds Active Samson Air Squats Active Spidermans Russian Twists Push-up Shoulder Taps Hollow hold Push-up to Down Dog Superman Hold Mobility: Wrist Stretch – :45 Seconds PVC Pass Thrus – :45 Seconds SWOD: Overhead Squat Build to heavy set of 3 WOD: 5 Rounds 20 x Alt KB Snatches (53/35) 14 x…
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30 Seconds Easy Jog Push-up to Down Dog Medium Jog Mountain Climbers Faster Jog Squat Jumps Modified Barbell Warmup 5 Stiff Legged Dealfits 5 Hang Power Cleans 5 Front Rack Elbow Rotations (Each Side) 5 Front Squats 5 Strict Press + Reach Mobility: Front Rack Stretch – 1:00 Chest Stretch – 1:00 WOD: 5′ AMRAP…
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1 Minute PVC Straight Legs Swings (30 Right / 30 Left) Straight Leg Walkouts 40 Seconds Lateral Hops Over PVC Pipe Active Spidermans 20 Seconds Forward and Back Hops Over PVC Air Squats Modified Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch…
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Warm Up: 30 Seconds Active Samson Kettlebell Deadlifts Active Spidermans Right Arm Russian Kettlebell Swings Push-up to Down Dog Left Arm Russian Kettlebell Swing Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats SWOD: 1 mile run – we will retest this at the…
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Movement of the Month……everyone’s favorite…..running! We will test everyone’s mile run on Monday, Feb 4th and then retest at the end of the month! Warm Up: Easy shuttle Quad Stretch Knee to Chest Straight Leg Kicks Side Lunge Moderate shuttle Active Samson Active Spidermans Push-up to Down Dog Faster shuttle Side Shuffle Air Squats Mobility:…
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