Warm Up: 30 Seconds Push-up to Down Dog Box Facing Step-ups Kettlebell Romanian Deadlifts Box Air Squats (Similar to a Wall Squat) Lateral Box Step-ups (30 Seconds Each Side) Kettlebell Single Arm Bent Over Rows (30 Seconds Each Side) Active Spidermans Box Facing Step-ups (Higher Box) Russian Kettlebell Swings Performed with Light Kettlebell Barbell Warmup…
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Warm Up: 2 Rounds 30 Seconds: Shuttle Runs (Increase Pace 2nd Round) Active Samson 2 Rounds 30 Seconds: Burpees Active Spidermans 2 Rounds 30 Seconds: Run (Increase Pace 2nd Round) Inchworm to Push-up 5 Rounds: AMRAP 4: 25 Wall Balls (20/14) 20 burpees AMRAP 10 Meter Shuttles Rest 4 Minutes Between Rounds
Warm Up: 40 Seconds Easy Run Glute Bridges Click Here Single Arm KB Deadlift (20 Seconds Each Side) Moderate Run Single Leg Glute Bridges (20 Seconds Each Side) Click Single Arm KB Strict Press (20 Seconds Each Side) Faster Run Slow Air Squats Single Arm KBFront Squats (20 Seconds Each Side) Performed with 1 Light…
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Free Class Friday!!! Warm Up: 200m run Quad stretch Knee to chest Walking Samson Walking Spider-Man Side lunge Broad jumps High knees Butt kicks WOD: Teams of 3 (30′ Time Cap) Buy In: 600m plate relay Then… 10 Rounds: 30 x KB Goblet Squats (53/35) 30 x HR Push UPS 30 x Box Jump Overs…
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Warm Up: 1 Minute Single Leg Glute Bridges (30 Seconds Each) Push-up to Down Dog Glute Bridge Walkouts Front Plank on Hands Alternating Bird Dogs Inchworm to Push-up Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats SWOD: Handstand Push Up work…
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There is no 1:30 pm class tomorrow. We will have morning classes, then the gym will be open at 4 pm. Warm Up: 30 Seconds Soldier kicks Single Unders Cossack Squats Active Samson Single Unders Pausing Air Squats (3 Seconds in Bottom) Active Spider-Man Single Unders Air Squats Barbell Warmup 5 Good Mornings 5 Back…
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See y’all tomorrow for a great WOD!
1 Minute Active Samson Glute Bridges Plate Hops 40 Seconds Active Samson + Air Squat Single Leg Glute Bridges (40 Seconds Each Side) Plate Ground to Overhead 30 Seconds Air Squats Glute Bridge Walkouts Plate Counterbalance Squats Warmup Peformed with 10# or 15# Plate Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations…
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Warm Up: 5 Minutes For Quality 5 Push-up to Down Dogs 10 Straight Leg Sit-ups 15 Second Front Plank on Hands 20 Lateral Hops Over Barbell Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats WOD: Teams of 2: 30′ AMRAP 1…
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30 Seconds Box Step-ups Soldier kicks Active Samson Lateral Box Step-ups (30 Seconds Each Leg) KB Deadlifts Active Spidermans Box Step Overs (Lateral or Facing Box) KB Strict Press Inchworm to Push-up *Performed at Low Box Height Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian…
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