Warm Up: 1 Minute Push-up to Down Dog PVC Pass Throughs 45 Seconds Soldier Kicks PVC Lat Stretch 30 Seconds Up Dog to Down Dog PVC Pass Throughs (More Narrow) SWOD: Front Squats 4 x 10 – build to heavy set of 10 WOD: On the 4:00 x 5 Rounds: 200m Run 10 Lateral Barbell…
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Warm Up: 200m Run Quad Stretch Knee to chest Side lunges Walking Samson Walking Spider-Man Bear Crawl High Knees Butt kicks WOD: 5 Rounds: 100′ Walking Lunges 30 x Sit Ups 12 x Power Cleans (155/105) Xpress: 3 Rounds: 800m Run 30 x Box Jump Overs 10 x HSPUs
Warm Up: 45 Seconds Easy Shuttle Runs Slow Air Squats Moderate Shuttle Runs Push-up to Down Dog Faster Shuttle Runs Walking lunges SWOD: Deadlift (touch and go clean grip) 5×5 – Build to heavy set of 5 WOD: For Time: 25 Thrusters (95/65) 400 Meter Run 25 Chest to Bar Pull-ups 400 Meter Run 25…
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Warm Up: 1 Minute Easy Run Active Spidermans Box Step-ups (Low Box) 40 Seconds Moderate Run Hand on Box Mountain Climbers Box Jumps with Step Down (Low Box) 20 Seconds Faster Run Squat Jumps Box Jumps with Step Down (Higher Box) Mobility: Ankle Stretch on wall – 1:00 Pigeon Pose on Box – 1:00 each…
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Warm Up: 30 Seconds Easy Single Unders PVC Pass Throughs Quick Single Unders PVC Overhead Squats High Single Unders PVC Power Snatch + Overhead Squats Modified Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Romanian Deadlifts SWOD: Back Squat 3 x…
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Warm Up: 3 Rounds: 30 Seconds Each Single Unders Active Samson Air Squats Soldier Kicks Barbell Warmup 5 Back Rack Lunges (Each) 5 Pausing Back Squats 10 Elbow Rotations 5 Front Rack Reverse Lunges (Each) 5 Pausing Front Squats SWOD: Front Squat 5×5 w/ 2 second pause at the bottom Start with moderate weight. Increase…
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Warm Up: Line Drills 200m Run Quad Stretch Knee to chest Walking Samson Walking Spider-Man Bear Crawl 3 Air Squats + Broad Jump Side lunges High knees Butt kicks Mobility: Child’s Pose – 1:00 Squat Hold – 1:00 WOD: 15′ AMRAP 30 x KB Swings (53/35) 15 x Burpees 30 x Ab Mat Sit Ups…
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Warm Up: :30 Russian KB Swings Pigeon Pose KB Stiff Legged DL Active Samson Superman’s Active Spidermans SWOD: Deadlift 4 x 15 @ moderate weight w/ clean grip WOD: For Time: 35 x DL (135/95) 50 ft Plate Push (45/35) 25 x DL (185/135) 50 ft Plate Push (45/35) 15 x DL (225/155) 50 ft…
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Warm Up: 30 Seconds Active Spidermans Push-up to Down Dog Front Plank Active Spidermans Push-up to Down Dog Right Side Plank Active Spidermans Push-up to Down Dog Left Side Plank Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats SWOD: Hang Power…
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New month! Will be switching it up a little bit for the month of June and July. Instead of a movement of the month, we are going to focus on STRENGTH for 8 weeks. Warm Up: 30 Seconds Easy Run Squat to Medicine Ball Moderate Run Ground to Overhead with Medicine Ball Faster Run Squats…
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