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Warmup :30 Seconds Easy Row Active Spidermans Medium Row Active Samson Faster Row Air Squats Line Drills Quad Stretch Straight Leg Kicks Walkouts Crossover Symmetry – Hip and Shoulder Activation Program Strength 7 Thrusters – 7 minute EMOM – 45lb WOD 2 Rounds For Time:20 Push Presses (115/85)30 Single Dumbbell Box Step-ups (35)40 Burpees50/35 Calorie...
Warmup :30 Seconds Walkouts Active Samson Active Spidermans Air Squats Push-up to Down Dog Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats Strength On the 2:00 x 5 Sets:6 Snatch Grip Deadlifts3 Hang Power Snatches6 Overhead Squats3 Squat Snatch WOD AMRAP 20:20 Wallballs...
Warmup :30 Seconds Easy Shuttle Run Quad Stretch Knee to Chest Soldier Kicks Medium Shuttle Run Side Lunge Knuckle Drags Air Squats Faster Shuttle Run Active Spiderman Active Samson Push-up to Down Dog Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Overhead Squats 5 Stiff-Legged Deadlifts 5 Front...
Warmup :30 Seconds Easy Row Active Spidermans Medium Row Active Samson Faster Row Air Squats Strength Deadlift – 5 rounds of 3 reps WOD AMRAP 3: 50′ Walking Lunge (No Weight) 35 AbMat Sit-ups Max Calorie Row rest 3 minutes AMRAP 3: 50′ Walking Lunge (30’s/25’s) 35 AbMat Sit-ups Max Calorie Row rest 3 minutes...
Warmup :30 Seconds Easy Row Active Spidermans Medium Row Push-up to Down Dog Faster Row Active Samson Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats Strength Push Press – 5 rounds of 3 reps WOD For Time: 50/35 Calorie Row 40 Kettlebell Swings...
Warmup :30 Seconds Jumping Jacks Push-up to Down Dog Air Squats Active Spidermans WOD For time: 2k Row150 Double Unders10 Rounds of Cindy 1 round of Cindy is: 5 Pull-ups10 Push-ups15 Air Squats
Warmup 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 10 Air Squats Squat TherapyRussian Baby MakersWall squat (to a 16 in box)Pole squatBar squat Strength Overhead Squat + Snatch Balance complex OHS + Snatch Balance – 3 rounds Squat Snatch On the...
Warmup 1 Minute Easy Row (25s/m)1 Minute Active Spidermans:45 second Medium Row (30s/m):45 seconds Push-ups to Down Dog:30 second Faster Row (35s/m):30 seconds Air SquatsBarbell Warmup5 Good Mornings5 Back Squats5 Elbow Rotations5 Strict Presses5 Stiff-Legged Deadlifts5 Front Squats Strength Snatch – 5 sets of 3 reps WOD AMRAP 18 30 Thrusters (95/65)30 Box Jumps (24/20)30/21...
Warmup 1 Minute Slow Row (25 s/m)20 Knuckle Draggers (10/side)10 Air Squats:45 seconds Medium Row (30 s/m)10 Active Spidermans (5/side)10 Air Squats:30 seconds Faster Row (35 s/m)10 Push-up to Down Dog10 Air Squats Barbell Warmup (empty barbell) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats...
Warmup 1 minute Easy row (25 s/m)Active Spidermans1 minute Medium Row (30 s/m)Active Samson1 minute Faster row (35 s/m)Push-up to Down Dog Dumbbell Warmup Completed with light dumbbells 5 Stiff-Legged Deadlifts 5 Front Squats 5 Strict Presses 5 Reverse Lunges (each leg) 5 Strict Presses 5 Front Squats 5 Stiff-Legged Deadlifts Strength Cleans – 5...
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