Warm Up: :30 Easy Run Active Samson Active Spidermans Moderate Run Push Up to down dog Child’s Pose Fast Jog Ankle Stretch Squat Hold SWOD: Superset Strict Pull Ups 4×10 Dips 4 x 10 For Time: 3 Rounds: 25 x Wall Balls 20 x Box Jump Overs 15 x Ab Mat Burpees
Warm Up: 1:00 Active Samson Active Spider-Man Solider Kicks :45 Push Up to down dog Superman’s Pigeon Pose :30 Child’s Pose Air Squats SWOD: 12′ Work on weaknesses WOD: 15′ AMRAP 400m Run 30 x KB Swings (53/35) 20 x HR Push Ups 50 x DUs (150 Singles)
Surprise WOD!
Warm Up: 5 Stiff Legged Deadlifts 5 Jump Shrugs 5 Strict Press 5 Deadlifts 5 Muscle Cleans 5 Push Press 5 Deadlifts 5 Hang Power Cleans 5 Push Jerks SWOD: Complex: 1 Deadlift + Hang Power Clean + Push Jerk Build to moderate weight WOD: 5 Rounds, On the 5:00 15 Lateral Barbell Burpees 12…
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Warm Up: 30 Seconds Easy Single Unders Walk Outs Kettlebell Deadlifts Higher Single Unders Push-up to Down Dog Kettlebell High Pulls Fast Single Unders Active Spidermans Russian Kettlebell Swings Mobility: KB Ankle Stretch – :45 each side Pigeon Pose – 1 minute each side Up Dog – 1 minute WOD: 21-18-15-12-9-6-3 KB Swings (53/35) After…
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Warm Up: :30 Seconds Easy Jog Active Samson Active Spider-Man Moderate Jog Push Up to down dog PVC Pass Thrus Fast Jog Air Squats Superman’s Mobility: Child’s Pose – 1:00 WOD: 4 Rounds: 1′ ME Box Jumps (24/20) 1′ ME Sumo DL HP (75/55) 1′ ME Wall Balls (20/14) 1′ ME Cal Row 1′ Rest
Warm Up: :30 Seconds Soldier Kicks Active Samson Active Spider-Man Push Up to down dog Air Squats PVC Pass Thrus Pigeon Pose SWOD: 15′ Work on weaknesses WOD: 3 Rounds 400m Run 30 x Sit Ups 20 x Box Jump Overs (24/20) 10 x Hang Clean and Jerks (135/95) Xpress: 3 Rounds: 3′ AMRAP 15…
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Warm Up: 3 Rounds 30 Seconds Active Samson 30 Seconds Air Squat (Arms Up) 2 Rounds 30 Sec PVC Snatch Deadlifts 30 Sec PVC Pass Throughs 30 Sec PVC Overhead Squats 1 Round 10 Barbell Snatch Grip Deadlift 10 Snatch Grip Behind the Neck Push Press 10 Overhead Squats SWOD: Overhead Squat Build to heavy…
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Warm Up: 1 Minute Easy Jog Low Box Step-ups Side Lunges 45 Seconds Moderate Jog Mountain Climbers with Hands on Box Side Shuffles 30 Seconds Faster Jog Straight Leg Burpees (No Chest Contact) Shuttle Runs WOD: 5 Rounds: 4′ AMRAP 35 x Wall Balls (20/14) 15 x Burpee Box Jumps (24/20) Max 10m Shuttle Runs…
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Warm Up: Quad Stretch Straight Leg Lunge Back Side Lunge Bear Crawl Walking Samson Walking Spidermans Reverse Bear Crawl High Knees Butt Kickers Crab Walk Mobility: Pigeon Pose & Wrist Stretch :30 each side SWOD: Strict Press Build to heavy 3 WOD: 5 Rounds: 10 x Strict Press (75/55) 20 x Front Rack Lunges (75/55)…
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