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Tuesday October 1st, 2019
Warm-up ALL: 2 Rounds 100 Meter Run 15 Russian Kb swing (hard and fast) 5 Drop Jumps (https://youtu.be/SrCfgnllAmk?t) 7 Barbell Kang...
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WORKOUT OF THE DAY
Monday 93019
We do not know about everyone else but we are EMBRACING this "Season"change with open arms. In the coming days/weeks we have some stuffed...
SATURDAY SURPRISE
Warmup ALL: Coach lead Metcon ALL: Metcon (Time) For Time ...Row ...Handstand push-ups/ Deficit push ups ...Sumo deadlift High pull...
Friday September 27th, 2019
Warmup ALL: 2 round 10 plank to push up (5/side) 10 Russian baby makers 10 Cossack squats :45 bike into 3 min T-spine Can opener Barbell...
Thursday September 26th, 2019
Warm-up ALL: 7 Min of work 5 Walk outs 10 Banded Kb swing (thin band) :15 Ring row hold 20 Russian twist (10# plate) Metcon ALL: Metcon...
Tuesday September 24th, 2019
Warm-up ALL: 5 min of Hip flow (coach lead) Then 30 Rear foot elevated split squat (per side) (BW) 30 Frog pumps 30 Superman rocks 30...
Friday September 20th,2019
Warm-up ALL : 8 min of work :40 wall sit 20 lateral band steps 15 pulls on Rower 10 Light wall ball toss Metcon ALL : Metcon (AMRAP -...
Thursday September 19th, 2019
Warm-up ALL : Junk yard Warm up 8 reps each Then 8-10 Min of Empty bar Snatch work/practice (Coach lead) Metcon ALL: Metcon (AMRAP -...
Wednesday September 18th, 2019
Warm-up ALL: 2 min Calf smash (kb or roller) Then Alternating Tabata Russian Kb swing Db jump squat (hold 2 X 5# dbs) *After warm up...
Tuesday September 17th, 2019
Warm-up ALL : 7 Min 5 inchworm 8 Prone snow angles 11 Bent knee tuck up :30 Row (70%) Skill OPEN : Bar Muscle up work 12 Min Emom Level...
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