Warm Up: 30 Seconds Easy Run Up Dog Front Plank Moderate Run Down Dog Right Side Plank Faster Run Push-up to Down Dog Left Side Plank WOD: 3 Rounds: 30 AbMat Sit-ups 200m Run 10 Strict Pull-ups 200 Meter Farmers Carry (53/35) 2 Rounds: 30 AbMat Sit-ups 200m Run 10 Strict Pull-ups 200 Meter Farmers…
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Warm Up: 30 Seconds Side Lunges Push Up to down dog Active Samson Reverse Lunges Chest Stretch Slow Air Squats Jumping Lunges Child’s Pose Jumping Air Squats Barbell Warmup 30 Seconds: Back Rack Reverse Lunges Good Mornings Pausing Back Squats Strict Press & Reach Stiff Legged Deadlifts Pausing Front Squats WOD: AMRAP 4: 20 Back…
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30 Seconds Easy Single Unders Active Samson Push-up to Down Dog High Single Unders Active Spidermans Soldier kicks Double Unders Slow Air Squats Push-up Plank Shoulder Taps Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Stiff-Legged Deadlifts 5 Hang Power Cleans 5 Front Squats Mobility: Front…
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Surprise WOD tomorrow morning. If I find out anyone cherry picks…..there will be a penalty ?. Have a great evening!
Warm Up: 200m Run Quad Stretch Knee to chest Soldier kicks Side lunges Walking Samson Walking Spider-Man Bear Crawl High Knees Butt kicks Mobility: Child’s Pose – 1:00 Pigeon Pose – 1:00 each side WOD: 5 Rounds: 3 x Full Snatches (135/95) 9 x HSPUs 15 x Toes 2 Bar Xpress: 800m Run 60 x…
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40 Seconds Single Unders Toe Touch to Air Squats 30 Seconds Single Unders Air Squats 20 Seconds Single Unders Jumping Air Squats Deadlift (clean grip) Build to heavy 3 WOD: 15′ AMRAP 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165) Xpress: 13′ AMRAP 15 x Pull Ups 30 x Box Jump Overs 15 x…
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30 Seconds Side Lunges Slow Air Squats Soldier Kicks Russian Kettlebell Swings Active Samson Kettlebell Goblet Squats Kettlebell Strict Press (Right Arm) Kettlebell Strict Press (Left Arm) Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Press & Reach 5 Stiff Legged Deadlifts 5 Front Squats Mobility: KB Ankle Stretch – 1:00…
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Warm Up: 30 Seconds Easy Run Mountain Climbers Moderate Run Push-up Shoulder Taps Faster Run Push-up to Down Dog Mobility: Chest Stretch – :30 each side Child’s Pose – 1:00 AMRAP 4: 27 Wall Balls (20/14) 27 Burpees 27 Chest to Bar Pull-ups Rest 4 minutes AMRAP 4: 21 Wall Balls (20/14) 21 Burpees 21…
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20 Seconds Active Spidermans Push-up to Down Dog Active Samson Soldier Kicks Air Squats with Arms Overhead 30 Seconds PVC Pass Throughs PVC Sotts Press PVC Overhead Squats PVC Pass Throughs (More Narrow) Barbell Snatch Warmup 5 Good Mornings 5 Elbow Rotations 5 Snatch Grip Push Jerks 5 Overhead Squats 5 Snatch Grip Deadlifts SWOD:…
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Free Class Friday!!!!! Warm Up: :30 Seconds Active Samson Push Up to Down Dog Active Spidermans Air Squats Mountain Climbers Soldier Kicks Mobility: Child’s Pose – 1:00 Squat Hold – :30 WOD: Teams of 3 21′ AMRAP 30 x Box Jump Overs (24/20) 30 x HR Push Ups 30 x Goblet Squats (53/35) 30 x…
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