Tuesday 07/18/17

Tuesday ———— Warm Up: 3 steady rounds -OH walking Lunge with DB -Inch Worms -Broad Jumps Gymnastics: 10 minute AMRAP -10 toes-to-bar -10 burbees -10 kettlebell swings 2/1.5 -10 burbees Then MOBILITY!

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Monday 07/17/17

Warm Up 2 steady rounds of: -10 medball cleans -20 second front rack hold -10 medball cleans -20 second handstand hold -10 med ball cleans -20 second ring hold Lifting: 6 Minute EOMOM 3 squat clean & Push Jerks 2 minute rest 3 Minute EMOM 2 squat clean & Push Jerks Conditioning: 5 RFT (15 […]

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Friday 07/14/17

Warm Up 3 steady rounds 10 Burpees 15 KB Deadlifts 20 Goblet Squats Lifting 5-5-3-3-3 Deadlift Wallybally :30 – :50 5 x Max set of wall balls 2 minutes of rest between sets

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Thursday 07/13/17

Warm Up: – 1/2 Tabata Dead hang from bar – 1/2 Tabata lunge hold (alternate sides) – 1/2 Tabata pull ups – 1/2 Tabata Jumping Lunge Gymnastics WOD 8 Minute Amrap – 8 Bar Muscle Ups – 60 Double Unders

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Wednesday 07/12/17

Squat warm up 15 min – everyone in circle with PVC – 15 slow & correct air squats – 15 slow & correct front squats with PVC – 15 atlas squats with PVC Lifting 5×3 OH Squat ~5min rest~ Conditioning For Time: – Row 500m – 25 Power Snatch 75/55 – Row 400m – 20 […]

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Tuesday 07/11/17

Warm Up 2 Rounds 200 m Run 10 Box Step Overs 10 Hanging Knee Raise Metcon: :15-:40 25 Minute AMRAP 800 m Run 40 Box Jumps 24/20 30 Burpees 20 Abmatt Sit-ups 10 Pull-ups

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Monday 07/10/17

Warm Up 5 rounds at steady pace -100 meter Row -10 medball cleans Lifting 15 min Every 3 minutes on Minute -3 Clean Pulls -2 Power Clean -1 Squat Clean ** Drop and reset is allowed. Start at 65% of power clean ~rest 5~ Interval 12 Minute AMRAP: -20 Push Ups -15 Toes to bar […]

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