Wednesday 20/10/28

Dynamic Warm Up- Mobility Prepare for: A. Metcon: AMRAP x 25 MINUTES 800m Run 50 Single DB Step-Ups (50/35)|(35/20)|(24/20)* 400m Run 25 Box Jumps (24/20) *Hold DB on Shoulder (Score is Rounds + Reps) B. Cool down: EMOM x 5 MINUTES 30 Russian Twists + Max Tuck Hold (No Measure)  

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Tuesday 20/10/27

Dynamic Warm Up- Mobility Prepare for: A. SKILL: EMOM x 10 MINUTES MIN 1 – :45 EZ Bike MIN 2 – 3 Muscle Snatch + 3 Perfect OHS + 3 Snatch Sotts Press* *Performed with either an Empty Bar or PVC. (No Measure) B. Metcon: FOR TIME 12 Hang Squat Snatch (75/55)|(65/45) 12 Lateral Burpee […]

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Monday 20/10/26

Dynamic Warm Up- Mobility Prepare for: A. Metcon: FOR TIME 50-40-30-20-10 Double Unders 2-4-6-8-10 Ring Muscle-Ups 50-40-30-20-10 Sit-Ups (Score is Time) **20 Min Time Cap FINISHER: 5 SETS (:20 ON/:10 OFF) MVMT 1 – Single DB Bicep Curls MVMT 2 – Single DB OH Tricep Ext (No Measure)      

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Friday 20/10/23

Dynamic Warm Up- Mobility Prepare for: A. WOD: AMRAP x 5 MINUTES 20 Russian KBS (70/53)|(53/35) 20/15 Cal Row -Rest 1:30- AMRAP x 4 MINUTES 16 Russian KBS (70/53)|(53/35) 16/12 Cal Row -Rest 1:00- AMRAP x 3 MINUTES 12 Russian KBS (70/53)|(53/35) 12/10 Cal Row -Rest :30- AMRAP x 2 MINUTES 8 Russian KBS (70/53)|(53/35) […]

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Thursday 20/10/22

Dynamic Warm Up- Mobility Prepare for: A. WOD: “Diane” 21-15-9 reps for time of: Deadlift 225/155# HSPU **12min Cap B. COOL DOWN:  FOR QUALITY 1:00 Banded Hamstring Stretch (R) 1:00 Banded Hamstring Stretch (L) 5:00 Foam Roll Quads + IT Bands (No Measure)

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Wednesday 20/10/21

A little Up Down 3 step shuffle action does a body good.. Dynamic Warm Up- Mobility Prepare for: A.SKILL: 4 Sets For Quality Of: :20 Hollow Body Bar Hang 3 Strict Hollow Body Pull-Ups https://www.youtube.com/watch?v=VZ6PPjqQyow 5 Tempo Front Squats (3131) bar only -Short Walking Rest b/t Sets- B.WOD: AMRAP x 12 MINUTES 4 Strict Pull-Ups […]

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Tuesday 20/10/20

Dynamic Warm Up- Mobility Prepare for: A. Strength: 3 SETS FOR QUALITY 8/8 Slow Single DB Goblet Step-Ups/Downs 8/8 Supported Single Arm DB Row (20X1) -Rest 1:00 b/t Sets- (No Measure) B. Metcon: 4 SETS FOR REPS 1:20 – Double DB Sumo Power Clean (50/35)|(35/20)* 1:20 – Double DB Farmer Reverse Lunge* 1:20 – Up-Down […]

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Monday 20/10/19

Dynamic Warm Up- Mobility Prepare for: A. Skill: 3 SETS FOR QUALITY 3/3 DB or KB Turkish Get-Up/Down* 20 Alt. Sit-Thrus *Full Movement is to Standing Position and Back Down https://www.youtube.com/watch?v=k6tkgK2Eusc (No Measure) B. Metcon: ON A 6:00 RUNNING CLOCK*… 40 Sit-Ups 60 Wall Balls (20/14)|(14/10) -Rest Remaining Time Until Start of Next Set- ON […]

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Friday 20/10/16

Dynamic Warm Up- Mobility Prepare for: A. Strength: BASELINE III.I (Test) I. ON A 25:00 RUNNING CLOCK… Establish a Heavy 1-Rep Ground to Overhead* (Score is Weight) B. Metcon: BASELINE III.II (Test) II. AMRAP x 5 MINUTES 25 Double Unders 5 Ground to Overhead (135/95)|(95/65) (Score is Rounds + Reps) FINISHER: FOR RECOVERY 1:00 Pigeon […]

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Wednesday 20/10/14

Dynamic Warm Up- Mobility Prepare for: A. WOD: BASELINE II.I (Test) ON A 20:00 RUNNING CLOCK… Build to 3RM Back Squat Rest 5 min BASELINE II.II (Test) AMRAP x 3 MINUTES Max Burpees -Rest 3:00- AMRAP x 3 MINUTES Max Cal Bike (Score is Reps) B. Cool Down: FOR RECOVERY 5:00 Foam Roll Quads & […]

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