February 7, 2018
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Thursday, 2/8

Warm Up 3 Rounds 20’ Bear Crawl 5 Rolling Split Straddles 20’ Spider Crawl 5 Pause Hip Bridges Met Con AMRAP 12 Min 6 HSPU* 12 Burpee Box Jumps Rest 6 Minutes AMRAP 6 Min 6 Single DB Push Press Left Arm (M:70/50/40/30, W:55/35/25/20) 6 Lateral Plate Hops 6 Single […]
December 28, 2017
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Friday, 12/29

Warm Up 3 Rounds 6 Hanging Scap Retractions 12 Supine Scorpion 6 Plank to Squat 12 Squats Met Con 3 Rounds In 4 Minutes Row 250 M 25 Burpees In 4 Minutes 25 Wall Ball 25 Toes to Bar (scale to Hanging Knee Raises) In 4 Minutes 25 Box Jumps […]
December 20, 2017
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Thursday, 12/21

Warm Up 3 Rounds 3 Plank to Squat 6 Alt T Push ups 12 Squats Met Con Prep: 1x 6 Dolphin Push Ups + 6 Step Ups 1x 3 Push Ups +6 Box Jumps+ 6 Alt DB Snatch (light) 1x 3 Ring Push Ups* + 6 Alt DB Snatch (working […]
December 3, 2017
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Monday, 12/4

Warm up 3 Rounds 4 Pause Squats 8 Rev Hand Spider Lunges 4 Jump Squats 8 Alt Bird Dogs 1 Min Death Stretch/side 1 Min Band Super Front Rack Stretch/ side Strength Clean (20 Min) Prep: 2×1 Pause Extension+2 Hang Hi Pulls+ 2 Hang Squat Clean+ 4 Front Squats Work: […]
November 30, 2017
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Friday, 12/1

Warm up 3 Rounds 20’ Bear Crawl 4 Spider Lunge w/ reach up on both sides 20’ Crab Walk 8 Alt Dead Bugs Skill (25 Min) 2 Rounds 10 Alt Shoulder taps (scale to pike on box) 20 Flutter Kicks Then: For those with strong HS: 2x Lateral HS walk […]
November 23, 2017
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Friday, 11/24

Warm up 3 Rounds 5 Dolphin Push Ups 10 Alt Samson Lunges 5 Plank-to-Squats 10 Squats Met Con 3 Rounds 2 Minutes Row Max Cals Rest 1 Minute 2 Minutes AMRAP 4 DB Man Makers+ 8 Spider Planks Rest 1 Minute 2 Minutes AMRAP 8 OH Plate Lunges+ 8 Plate […]