Warm Up: Run Warmup 400 Meter Run 60 Seconds Active Spider-Man Chest Stretch 40 Seconds Push-up to Down Dog Front Rack Stretch 20 Seconds Mountain Climbers Wrist Stretch Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats WOD: AMRAP 20: 7 Power…
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Warm Up: 30 Seconds Single Unders Push-up to Down Dog Slow Air Squats Single Unders Shoulder Taps Click Here Arms Overhead Air Squats Single Unders Push Up to down dog Jumping Air Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press and Reach 5 Romanian Deadlifts 5 Front Squats…
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Warm Up: 200m Run Quad Stretch Knee to chest Bear crawls Side lunges Walking Samson Walking Spider-Man High Knees Butt kicks SWOD: Front Squat 3 x 8 @ 75% 2×3 @ 78% 3×1 @ 81% WOD: 15′ AMRAP 3-6-9-12-15…. Burpees Kettlebell Swings (53/35) Wallballs (20/14) Xpress: 4 Rounds: 400m Run 30 cal row
Warm Up: 30 Seconds Plate Romanian Deadlifts Plate Front Raises Plate Deadlifts Plate Overhead Reverse Lunges Plate Counterbalance Squats Plate Ground to Overhead *Warmup completed with 15/10 plates Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats Mobility: Front Rack Stretch –…
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Warm Up: 30 Seconds Easy Run Pigeon Pose Down Dog Moderate Run Child’s Pose Up Dog Faster Run Barbell: 5 good mornings 5 back squats 5 elbow rotations 5 strict press 5 Romanian deadlifts 5 front squats SWOD: Deadlift (clean grip/touch and go) 4 x 15 – build to heavy set of 15 WOD: Buy-In:…
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Warm Up: 30 Seconds Active Samson Child’s Pose PVC Pass Throughs Soldier Kicks Child’s Pose with Left Reach PVC Pull Aparts Push Up to down dog Child’s Pose with Right Reach PVC Deadlifts WOD Prep: 2 Rounds: 10 x Scap Pulls 5 x Strict Pull Ups 5 x Kipping Pull Ups WOD: 4 Rounds: 200…
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Warm Up: 1 Minute Active Spidermans Glute Bridges 40 Seconds Active Samson Single Leg Glute Bridges (20 Seconds Each Side) 30 Seconds Push-up to Down Dog Slow Air Squats Barbell: 5 good mornings 5 back squats 5 elbow rotations 5 strict press 5 Romanian deadlifts 5 front squats SWOD: Back Squat 3×8 @ 82% 2×3…
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Murph… Jkjkjk Warm up: :30 Active Samson Active Spider-Man Push Up to down dog Pigeon Pose Air Squats Front Squats 3 x 8 @ 76% 2 x 3 @ 78% 3 x 1 @ 82% WOD: 21 – 18 – 15 – 12 – 9 – 6 – 3 Front Squats (135/95) 30 x DUs…
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Surprise WOD tomorrow! Don’t forget, class schedule on Thursday is one class at 9 am. Back to regular schedule on Friday!
Schedule for July 4th and the rest of the week: July 4th – One class at 9 am July 5th – normal class schedule July 6th – normal community WOD at 9 am Warm Up: 45 Seconds Easy Run Medicine Ball Deadlifts Active Spidermans 30 Seconds Moderate Run Squats to Medicine Ball Active Samson 20…
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