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November 2019

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November

30 Nov

11-30-2019

Warm-up Coach’s Choice Mobility PVC WOD 6 RFT – Partner (50/50) 10 Front Squats (115/85) 8 Push Press (115/85) 600m Row Cooldown 4 min (es) Basic Quad Smash    

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29 Nov

11-29-2019

Warm-up Sprint Complex High Knees Butt Kicks Side Lunge (down & back) Side Shuffle (down & back) Carioca (down & back) Quick Skip Walking Lunges Mobility 1 min (es) 3D Calf Stretch 1 min (es) Dynamic Couch Stretch 1 min (30sec each dir) Arm Circles WOD Run 5k *Scale distance to no more than a […]

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28 Nov

11-28-2019

Warm-up Tabata Jumping Jacks Air Squats Lunges HR Push-ups Sit-ups Penguin Jumps Scorpion L Scorpion R Mobility PVC 1 min OH Bar Distraction Specific Warm-up 5 Rope Walks Bergener Warm-up with PVC WOD 30 min AMPAP (As Many Points as Possible) Gymnastics 20 Sit-ups = 2pts 1 Rope Climb = 5pts 8 Pull-ups = 5pts […]

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27 Nov

11-27-2019

Warm-up 500m Row -100m – Just Legs -100m – Just Hips -100m – Just Arms -200m – Everything all out sprint 2x w/ empty Barbell 5 Good Mornings 5 Back Squats 5 (es) Elbow Punches 5 Front Squats 5 Shoulder Shrugs 5 High Hang Squat Cleans 5 Hang Squat Cleans 5 Mid-Shin Squat Cleans Mobility […]

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26 Nov

11-26-2019

Warm-up 3x 30 sec each w/ empty barbell Sumo-Deadlift High Pull Back Squat Push-up to Down Dog Scap Pulls or Ring Rows Mobility PVC 10 Kip Swings Skill 10 min Rope Climb/Pull-up Progression WOD Complete for Time (partition as you like) 40 Strict Pull-ups 40 GHD Sit-ups 40 SA DB Step-ups (50/35) (24″/20″) 40 cal […]

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24 Nov

11-25-2019

Warm-up 4x 200m Run 10 Thrusters w/ PVC 5 Tempo Push-ups (12×1) Mobility PVC 30 sec Prayer Stretch Strength 15 min Bench – Build to 3RM WOD 5 RFT 8 Push Press (75/55) 8 Overhead Squats (75/55) Cooldown 2 min (es) Barbell Anterior Shoulder Shear    

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23 Nov

11-23-2019

Warm-up 6 Rounds Partner 1:  Rowling to 100m Partner 2: 5 Pass Throughs 5 Inch Worms Mobility 1 min Assisted Thoracic Stretch WOD 4 RFT (Partner) 400m Run (Both) The Rest is partitioned 50/50 20 Box Jump Overs (24″/20″) 100′ Single Arm DB Overhead Walking Lunge (50/35) 20 DB Goblet Squats 20 Pull-ups Cooldown 1 […]

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22 Nov

11-22-2019

Warm-up Tabata – 4 min (Alt Exercises) Handstand Hold Air Squats Mobility PVC 1 min OH Bar Distraction 1 min (es) 3D Dynamic Calf Stretch Skill  Double Under Flight Simulator Complete as many DU as possible in the following order in 5 min: 5-10-15-20-25-30… continue to add 5 DU each round.  Rest as needed. WOD […]

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21 Nov

11-21-2019

Warm-up 3x 200m Run 8 Jumping Lunges 8 Ring Push-ups 8 Air Squats Mobility PVC 1 min Oly Wall Squat 30 sec Prayer Stretch Strength 20 min Clean Technique Work 0-3:  Foot Transition Drills 4-8: sets of 3x High Hang Squat Clean 9-15:  sets of 2x Hang Squat Cleans 16-20:  Build to and practice Clean […]

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20 Nov

11-20-2019

Warm-up 2x w/ empty barbell 5 Deadlift 5 Good Mornings 5 Back Squats 5 (es) Elbow Punches 5 Front Squats 2 Rope Walks Mobility 1 min Wrist Stretch 1 min (es) World’s Greatest Stretch Strength 15 min Front Squat – Build to a 5RM WOD 4 RFT 10 C2B 15 Push Press (75/55) Cooldown 2 […]

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