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Oct 23rd, 2020

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AMRAP-ING The Week Up!

Indoors Primarily Warm Up 7:00 AMRAP -10/8 Calorie Bike -5 Moon To Sky -10 Shoulder Activators -10 Hip Touches (or practice shifting weight side to side or small release of hands) MOD Warm Up 7:00 AMRAP -100M Med Ball Run -5 Moon To Sky -5 Plank Walks Around The Medball Halfway in each direction -10 […]

Oct 22nd, 2020

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Down & Dirty Double Unders

Outdoors Primarily Warm Up 2:00 Jump Rope -High Knees -Butt Kickers -Single Leg Hops 2:00 of Double Unders or Attempts. *Ninjas grab a heavy rope or work on triple unders Then -5 Negative Push-ups with 3 Count On the way down on coaches call -10 Push-Ups -10 Diamond Push-Ups Mobility Hamstring Stretching Accessory Mini Bands- […]

Oct 21st, 2020

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Hero WOD “Badger”

Indoor/Outdoor Warm Up 200M Run Then 2 Rounds 10 Reps of Each Banded Deadlift Banded High Pull Banded Pull Apart Banded Front Squat Mobility Lat Rolling and Stretching Midline Madness 1 Round 1 Minute L-Sit Hang or Knee Up Hang :10s rest 1 Minute of L-Ups or Knee Ups :10s Rest 1 Minute Flutter Kicks […]

Oct 20th, 2020

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Hang Time

Outdoors Primarily Warm Up Rolling Rowers *Burpee penalty per meter above or below 100m 🙂 -Then- 2 Rounds :30 work| :10 rest -SA Muscle Clean + Press -Dive Bomber Push Ups -BB Muscle Snatches* -Samson Stretch *High hang Rd 1, Mid Hang Rd 2 Strength E2MOM12 2 Position Snatch -High Hang -Mid Hang WOD 6 […]

Oct 19th, 2020

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Pumpkin Pie

Outdoors Primarily Warm-up 2 Rounds 5 KB Strict Press* 10 KB Step Ups* 5 KB Push Press** 10 Box Jumps Overs 10 KB Swings 10 Box Jump Overs *each side **each side with a 3 second negative Mobility Shoulder Rolling Strength EMOM5 Strict Press 2 Reps Rest 1 Minute E2MOM8 Push-Press 3 Reps WOD 40 […]

Oct 18th, 2020

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Squeaky Clean Sunday

Outdoors Primarily Warm Up Coaches Choice Strength EMOM10 1 Power Clean WOD (15 minute cap) 4 Rounds 400m Run 15 Deadlifts 205|135 Level 2- 165|115 Level 1- 135|85 ADV – 225|155

Oct 17th, 2020

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Pack On The Pounds

Indoors likely due to Rain, Outdoors if dry Warm-up 25/18 Calorie Bike Then With Mini Band 2 Rounds 1:00 Work/No Rest -Front Squat -Bear Crawl -Arnold Press -Banded Superman Mobility Hamstring Rolling/Stretching WOD E6MOM30 10 Front Squats * Add 20/10lbs each Round 15 Burpee Lateral Jumps 25|18 Bike 135|155|175|195|205 95|105|115|125|135 Schwinn Bike – 37|27, L2-30|22, […]

Oct 16th, 2020

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Snatching Up The Weekend

Outdoors Primarily Warm Up :30 Singles :30 DB Muscle Snatch Left Side :30 Singles :30 DB Muscle Snatch Right Side :30 Rest :30 Double Unders or Attempts :30 Behind The Neck Snatch Grip BB Press :30 Double Unders or Attempts :30 Behind The Neck Snatch Grip Push Press :30 Rest :30 Double Unders or Attempts […]

Oct 15th, 2020

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Two For The Road

Rain- Indoors Primarily Warm Up 30/25 Calorie Row if outside run one loop Then with Medball 2 Rounds -5 Deathmarch (from back of square to front is one rep) -10 Glute Bridge w/Feet on Med Ball -10 Toes To Medball -10 Med Ball Thruster Mobility Hamstring and Glute Rolling Strength E2MOM14 Deadlift 3 Reps WOD […]

Oct 14th, 2020

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Lucky Penny

Outdoor Primarily Unless Raining – AM Rain in Forecast Warm Up 2 Rounds :40 on/:10 rest -Toe Taps on KB -Uneven Push Up -Weighted Hollow Rock -KB Plank Drag -KB Bent Over Row (Round 1 Right side/Round 2 Left) Mobility Using the Box Calf Stretch Pigeon Stretch Chest Stretch Accessory 10-8-6-4-2 (Each Arm) SA Kettlebell […]