Warm Up: 20 Seconds Knee to Chest Straight Leg Kicks Active Samson Click Here Active Spidermans Click Here Slow Air Squats Box Step-ups (Facing Box) Lateral Box Step-ups (Right) Lateral Box Step-ups (Left) High Knees Butt Kickers 200 Meter Outside Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press +…
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Warm Up: 200m Run Line drills Quad Stretch Knee to chest Walking Samson Walking Spider-Man Side lunge Side shuffle 3 air squats + broad jump High knees Butt kicks SWOD: Deadlift Build to heavy 5 WOD Prep: 2 Rounds 10 scap pulls 5 strict knees to chest 5 kip swings 5 kip knees to elbow…
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Warm Up: 3 Rounds: 40 Seconds Front Plank 40 Seconds Active Spidermans + Hamstring Stretch Click Here 40 Seconds mountain climbers 40 Seconds Pigeon Pose (each side) SWOD: Hang Power Clean Build to heavy 3 WOD: 3 Rounds: 30 Wall Balls (20/14) 30 AbMat Sit-ups 30 KB Hang Power Cleans (53/35) *alt every 5 reps…
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9/11 Tribute WOD. Teams of 2: Buy-In: 2001 Meter Relay Run 4 Rounds: 9 Bar Muscle Ups (scale to 9 chest to bar pull ups each) 11 Bear Complexes (135/95) Cash Out: 2900m Relay Run + 77 burpees when team gets back inside *one person working, one person resting MEANING • The 2001 meter run…
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Warm Up: 3′ AMRAP: 15 Plate Hops 25′ Plate Overhead Walking Lunge (Out) 5 Burpees to Plate 25′ Plate Overhead Walking Lunge (Back) Mobility: KB Calf Smash – 1:00 each side WOD: 5 Rounds: 15 Kettlebell Swing (70/53) 400 Meter Run 40 Double Unders (120 x singles) Xpress: 12′ AMRAP 200m Run 30 x Pull…
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Warm Up: 1 Minute Run 30 Seconds PVC Pass Throughs + 30 Seconds PVC Overhead Squats 1 Minute Run 30 Seconds PVC Lat Stretch + 30 Seconds PVC Overhead Squats 1 Minute Run 30 Seconds PVC Pass Throughs+ 30 Seconds PVC Overhead Squats SWOD: Overhead Squat Build to Heavy Single WOD: 2 Rounds: 25 Overhead…
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Warm Up: Line Drills High Knee Karaoke Over the Hurdle Knee to Chest Cradle Stretch Walking Samson Lunge & Twist (Over Front Leg) Toe Touches High Knees Butt Kickers Side Shuffles Side Shuffle with Jumping Jacks Toes Out Walk Toes In Walk Heel Walk Toe Walk WOD: 15′ AMRAP 200m Run 20 x KB Swings…
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Warm Up: :30 Active Samson Push Up to down dog Active Spider-Man Mountain climbers Air squats Hug yo self Pigeon pose Child’s Pose SWOD: Thruster Build to heavy 3 WOD: 5 Rounds 50 x DUs (100 singles) 15 x Thrusters (95/65) Xpress: 1000m Run 80 x DUs 60 x Wall Balls 40 x Pull UPS…
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Warm Up: 200m Run Quad Stretch Knee to chest Soldier kicks Side lunge Walking Samson Walking Spider-Man High knees Butt kicks WOD Prep: 3 Rounds: 5 x Muscle Cleans 5 x Power Cleans :20 active squat hold :20 plank hold Then determine workout weight WOD: For Time (25:00 time cap) 2k Run 10 Rounds of…
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Warm Up: 1 minute Easy Run Active Spider-Man to Hamstring Stretch Standing Lunges Moderate Run Active Samson + Air Squats Fast Run Active dive bombers Clapping Jumping Jacks WOD Prep: 3 Rounds 10 Scap Pulls 10 Kip Swings 1 – 3 strict pull ups 5 Lat Press Downs 3 Kipping Pull Ups WOD: AMRAP 18:…
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