Warm Up: 45 Seconds Push up to down dog Active Samson Mountain climbers Inchworm push ups Squat hold Active Spider-Man Burpees Superman’s Air squats Modified Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Behind the Neck Snatch Grip Push Press 5 Snatch Grip Romanian Deadlifts 5 Overhead Squats SWOD: 3-Position Power…
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Warm Up: 200m Run Quad Stretch Knee to chest Walking Samson Walking Spider-Man Side Lunge 3 air squats + broad jump High knees Butt kicks Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats MOBILITY Child’s Pose: 1 Minute Front Rack Stretch:…
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Warm Up: 2 Minutes For Quality: 10 Glute Bridges 10 Kettlebell Deadlifts 2 Minutes For Quality: 20 Single Unders 10 Russian Kettlebell Swings 2 Minues For Quality: 10 Single Leg Glute Bridges (5 Each Side) 10 Kettlebell Goblet Squats *Performed with Light Kettlebell Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5…
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Warm Up: 30 Seconds Easy Run Active Samson Box Step-ups Moderate Run Active Spider-Man Lateral Box Step-Overs Faster Run Soldier kicks Box Jump with Step Down Mobility: Child’s Pose on box – 1:00 WOD: 3 Rounds: 1 Minute Wallballs (20/14) 1 Minute Single Arm KB Snatches (50/35) 1 Minute Box Jumps (24/20) 1 Minute Single…
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Warm Up: 200m run Quad stretch Knee to chest Walking Samson Walking Spider-Man Side lunge Bear crawl High knees Butt kicks WOD: 5 Rounds for Time: 100m Walking lunges 20 x Push Ups 30 x Abmat Sit ups Cool down mobility (1:00 each side) Pigeon pose Calf stretch Chest stretch Hamstring stretch
Warm Up: 30 Seconds Single Unders PVC Pass Throughs PVC Straight Leg Swings (15 Seconds Each Side) Quick Single Unders PVC Lat Stretch PVC Overhead Squats Higher Single Unders Narrower PVC Pass Throughs Narrower PVC Overhead Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian…
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Warm Up: Warmup Run 400 Meter Easy Run 30 Seconds Easy single unders Push up to down dog Active Spidermans High single unders Air squats Mountain Climbers Fast single unders Active Samson Burpees WOD: 3 Rounds: 40 Wall Balls (20/14) 100 Double Unders (150 single unders) 400 Meter Run 20 Burpees
Warm Up: 30 Seconds Active Samson Hollow Hold Push-up to Down Dog Arch Hold Inchworm to Push-ups Straight Leg Sit-ups Air Squats V-Ups Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats SWOD: Build to Heavy Complex: 3 Power Cleans 3 Front…
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Warm Up: 30 Seconds Push-up to Down Dog Front Plank Active Samson + Air Squat Spiderman + Hamstring Stretch Alternating Bird Dogs Active Samson + Air Squat Inchworm to Push-up Shoulder Taps Active Samson + Air Squat Barbell Warmup 5 Good Mornings 5 Back Sqauts 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian…
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Warmup Run 400 Meter Run 30 Seconds Inchworm to Push-up PVC Lat Stretch Hollow Hold Inchworm to Push-up PVC Straight Leg Swings (15s Each Side) Superman Hold Inchworm to Push-up PVC Pass Throughs PVC V-Ups Mobility: Calf Stretch – 1:00 each side WOD: For Time: 200 Meter Run, 21 Toes to Bar, 21 Burpees 200…
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