2022.01.28 Warm-up foam roll & stretch 4 inchworms w/ push up 10 air squats 8 lunges w/ twist 8 kip swings 6 ring rows 6 box jump / step ups
Read Full2022.01.27 Warm-up :30 HS hold 10 walking lunges w/ twist 8 barbell good mornings 6 shoulder press 25′ bear crawl 10 air squats 8 deadllifts 6 push press Push Press
Read Full2022.01.26 Warm-up 10 air squats 8 alt. box step overs 8 scap pulls 6 kip swings 4 ring rows 5 DB thrusters 5 box jumps, step downs coach-led snatch warm
Read Full2022.01.25 Warm-up :30 row 10 banded good mornings 5 inchworms w/ push up :30 row 10 plank shoulder taps 10 walking RDLs Metcon 15:00 alt. E:90MOM A) 10 alt. KB*
Read Full2022.01.24 Warm-up :30 dubz practice 10 air squats 10 scap pulls 8 kip swings :30 dubz 8 front squats (barbell) 6 OHS :30 plank hold Front Squat (5 x 5
Read Full2022.01.24 Warm-up :30 dubz practice 10 air squats 10 scap pulls 8 kip swings :30 dubz 8 front squats (barbell) 6 OHS :30 plank hold Front Squat (5 x 5
Read Full2022.01.22 Metcon (AMRAP – Rounds and Reps) 0:00 – 20:00 death by wallballs starting @ 5 reps (20/14) *you may rest when you die until the 20:00 mark – and
Read Full2022.01.21 Warm-up 2x 10 air squats 5 inchworms w/ push 2 rope walk ups coach-led clean warm up Metcon (Weight) 5x 2:00 2 cleans* 1 rope climb *can be any
Read Full2022.01.20 Warm-up :30 bike / machine 10 alt lunges w/ twist 5 inchworms w/ push up :30 bike / machine 8 alt. OH rev. lunges w/ PVC 5 ring rows
Read Full2022.01.19 Warm-up foam roll & stretch 2x :30 row 10 scap pulls 8 kip swings 6 hanging knee raises 2x :30 row 3 DB hang clean & jerk per arm
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