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November 2019

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November

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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19 Nov

11-19-2019

Warm-up AMRAP 10 min Buy-in: 20 PVC Pass Throughs 10 Burpees Then: 3 Wall Facing Squats w/ 3 sec hold in the bottom 6 Muscle Snatch + OHS w/ Barbell 9 Lunges 15 sec Handstand Hold Mobility 2 min Global Overhead Extension WOD For 24 min, Every 2 min Alt Between A) 10 Single Arm […]

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17 Nov

11-18-2019

Warm-up 400m Run 2x 10 3-count Cherry Pickers 50′ Toy Soldier Walk 10 Good Mornings w/ Barbell 10 Mountain Climbers 5 Rope Walks Mobility PVC 2 min Basic T-Spine Smash (Mid-Back to Base of Neck) Strength 15 min (2-3 min between heavy sets) Sumo Deadlift – Build to 5RM WOD AMRAP 10 min 3 Muscle-ups […]

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16 Nov

11-16-2019

    Warm-up 50′ Bear Crawl 50′ Fwd Crab Walk 50′ Duck Walk 25′ Inch Worm 25′ Samson Stretch 25′ Toy Soldier 25′ Pike Walk 2x Partner 1:  3 Bear Complex (Deadlift, Hang Clean, Front Squat, Push Press, Back Squat, Push Press) Partner 2:  rd 1 – Hollow Hold rd 2 – Arch Hold Mobility […]

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14 Nov

11-15-2019

    Warm-up 400m Run AMRAP 5 min 4 HR Push-ups 6 Box Jumps (24″/20″) 8 Abmat Sit-ups Mobility PVC 30 sec Prayer Stretch Skill 10 min Technique Work Strict Press->Push Press->Push Jerk WOD Take 10 min for each lift and build to a 5RM for each lift Strict Press Push Press Push Jerk (no […]

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14 Nov

11-14-2019

    Warm-up 2x 250m Row Then 30 sec each Arm Circles (15sec Fwd/15sec Bkwd) 3D Leg Swings (Fwd/Bkwd/Inside to Outside) Elbow to Hand Plank Mountain Climbers Kip Swings Mobility PVC Skill T2B Progression (5 reps of each x 2) Knee ups Knee ups w/ leg kick T2B *Scale: Lying Toes to Rig WOD 3 […]

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13 Nov

11-13-2019

    Warm-up 400m Run 30 sec OH Bar Distraction 30 sec (es) Dynamic Couch Stretch Bergener Warm-up w/PVC 3 Down and Finish (Bar Speed) 3 Elbows High & Outside (Bar Close) 3 Muscle Snatch (Quick Turnover) 3 Overhead Squat (Core Strength) 3 Snatch Drop (2″, 4″, 6″) (Quick Feet) 3 Snatch Drop (to the […]

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12 Nov

11-12-2019

    Warm-up AMRAP 8 min 20 Plate Hops 10 Elbow to Hand Plank 10 Jumping Air Squats 50 ft Bear Crawl (Work on keeping legs straight) Mobility PVC 3D Dynamic Calf Stretch Strength/Skill 2 x 20 sec Ring hold at the top of the Dip Ring hold at the bottom of the Dip *Scale:  Support […]

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11 Nov

11-11-2019

    Warm-up 400m Run 15 Burpees w/ an empty Barbell 5 Romanian Deadlift 5 Jump Shrugs 5 Strict Press 5 Deadlift 5 Muscle Cleans 5 Push Press 5 Deadlift 5 Hang Power Cleans 5 (es) Elbow Punches Mobility PVC Specific Warm-up 10 min Build to WOD Power Clean/Deadlift weight 2 sets of 5 Pull-ups […]

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8 Nov

11-8-2019

    Warm-up 400m Run 2 x 5 Pull-ups 5 Ring Dips 10 MB Thrusters Mobility PVC 2 x 30 sec Prayer Stretch Oly Wall Stretch Specific Warm-up 1 x 10 Ring Kip Swings 1 x 2 Ring Muscle-ups 10-cal Row 4 Wall Balls 20.5 For time, partitioned any way: 40 Ring Muscle-ups 80-cal Row […]

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