Friday 21/02/26

Dynamic Warm Up- Mobility Prepare for: A. Strength:  3 SETS FOR QUALITY 6/6 DB Windmills (Athlete Choice) :30/:30 Single Arm DB OH Walk -Rest as needed b/t Sets- (Score is Weight) B. WOD: 10 ROUNDS FOR TIME 6 Back Squats (155/105)|(115/75) 8 Chest to Bar Pull-Ups 12/10 Cal Bike (Score is Time)    

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Thursday 21/02/25

Dynamic Warm Up- Mobility Prepare for: A. WOD: AMRAP x 15 MINUTES 5-10-15-20…and so on Wall Balls (20/14)|(14/10) DB Snatch (55/35)|( 35/20) Hand Release Push-Ups (Score is Rounds + Reps) B. Cool Down: 3 SETS 15 Lying DB Tricep Extensions 15 Supermans -Rest as needed b/t sets- (No Measure)  

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Wednesday 21/02/24

Dynamic Warm Up- Mobility Prepare for: A. Skill: EMOM x 10 MINUTES MIN 1 – 5 Strict TTB + :20 Hollow Body Hang* MIN 2 – :45 Shuttle Run (EZ) *Drop between TTB + Hang (No Measure) B. WOD: 4 ROUNDS FOR TIME 15 Toes to Bar 15 Deadlifts (225/155)|(155/105) 400m Run (Score is Time) […]

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Tuesday 21/02/23

Dynamic Warm Up- Mobility Prepare for: A. WOD: 5 SETS FOR MAX REPS 1:00 DB Front Squats (Athlete Choice) 1:00 Box Jumps (30/24)* 1:00 DB No Push-Up Renegade Rows (DB Athlete Choice) 1:00 Hollow Holds 1:00 Rest *Athletes must step down from the box. (Score is Reps) B. Cool Down: 5 SETS (:20 ON/ :10 […]

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Monday 21/02/22

Dynamic Warm Up- Mobility Prepare for: A. Strength: 3 SETS ON A 12:00 RUNNING CLOCK… 1 Snatch Deadlift + 1 Hang Power Snatch (Above the Knee) + 1 Hang Power Snatch (Below the Knee) -Rest as needed b/t Sets- *Weight stays moderate to heavy for all 3 Sets (Score is Weight) B. WOD: 4 SETS […]

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Friday 21/02/19

Dynamic Warm Up- Mobility Prepare for: A. Strength: ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Snatch (Score is Weight) B. WOD: 5 SETS FOR TIME 200m Run 10 Handstand push-ups 20 Slam Balls (30/20)|(20/10) 15/12 Cal Bike -Rest 1:00 b/t Sets- (Score is Total Time) C. Cool Down: 3 SETS FOR QUALITY […]

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Thursday 21/02/18

Dynamic Warm Up- Mobility Prepare for: A. WOD: AMRAP x 15 MINUTES 5-10-15-20…and so on Wall Balls (20/14)|(14/10) DB Snatch (55/35)|( 35/20) Hand Release Push-Ups (Score is Rounds + Reps) B. Cool Down: 3 SETS 15 Lying DB Tricep Extensions 15 Supermans -Rest as needed b/t sets- (No Measure)  

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Tuesday 21/02/16

Dynamic Warm Up- Mobility Prepare for: A. Strength: 5-5-5-5 Tempo Front Squats (32X1) Building from Light to Moderate (Score is Weight) B. WOD: 4 ROUNDS FOR TIME 15 Front Squats (155/105)|(115/75) 25/20 Cal Row (Score is Time) C. Cool Down: FOR RECOVERY 5:00 Foam Roll Legs  

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Monday 21/02/15

Regular Business Hours Monday for President’s Day! Dynamic Warm Up- Mobility Prepare for: A. WOD: AMRAP x 8 MINUTES 8 Toes to Bar 8 Handstand Push-Ups 8 DB Power Cleans (50/35)|(35/20) -Rest 1:00- AMRAP x 6 MINUTES 6 Toes to Bar 6 Handstand Push-Ups 8 DB Power Cleans (50/35)|(35/20) -Rest 1:00- AMRAP x 4 MINUTES […]

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Friday 21/02/12

Dynamic Warm Up- Mobility Prepare for: A. WOD: AMRAP x 21 MINUTES 7 Power Snatches (115/75)|(75/55) 14 Wall Balls (20/14)|(14/10) 21/16 Cal Row (Score is Rounds + Reps) B. Cool Down: 3 SETS FOR QUALITY 8-12 Barbell Roll-Outs Followed By… 5:00 Foam Roll  

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