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December 2019

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December

31 Dec

12-31-2019

Warm-up Sprint Complex – 50′ each High Knees Butt Kicks Side Lunge Side Shuffle Carioca Quick Skip Walking Lunges Mobility PVC Strength 10 min Rope Climb Skill Work/Progression WOD 25 min EMOM 15 GHD Hip Extension 2 Rope Climbs (Scale: 4 Rope Walks) 45 sec KB Farmer’s Hold (70s/53s) 3 Wall Walks 15/12 cal Row […]

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30 Dec

12-30-2019

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 Rotations 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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28 Dec

12-28-2019

Warm-up 2 min Row 2x 10 Wall Balls 10 Ring Rows 10 Walking Lunges Mobility PVC Specific Warm-up 10 Scap Pulls 10 Kip Swings 10 Pull-ups WOD Partner WOD (1 partner working at a time) 3 Rounds, Each Round for Time 30 DB Thrusters (50/35) 30 C2B 50 cal Row *Rest 3 min between rounds […]

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27 Dec

12-27-2019

Warm-up 500m Row 2x 10 Good Mornings w/ Barbell 10 Box Step-ups 5 GHD Back Extensions Mobility PVC Strength Every 90 sec for 9 min (6 sets) 3 Deadlift *Increase weight each round WOD For Time 3 Rounds 6 Burpees Over Bar 8 Deadlift (155/115) Rest 1 min 2 Rounds 6 Burpees Over Bar 8 […]

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26 Dec

12-26-2019

Warm-up Med Ball Toss: 10 Reps of each: Overhead Chest Pass Lateral Left Lateral Right Squat Toss Over Bar Reverse Overhead Mobility PVC 1 min Prayer Stretch Skill/Strength 10 min Turkish Get-ups Points of Performance Practice TGU Specific Warm-up 2x 3 KBS (at WOD weight) 2 Pull-ups WOD 5 RFT 15 Russian KBS (70/53) 15 […]

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24 Dec

12-24-2019

Better Not Pout For Time w/ partner   BuyIn: 2x200m Run/wall sit (Tag partner to switch)   50 KB Deadlifts (70/53) 50 KB Swings 50 KB Goblet Squats (to MB target) 50 MB Over Shoulder Toss (20/14) 50 MB Situps 50 Wall Ball Shots 50 Box Jumps (24/20) 50 Decline Push-ups (off box) 50 Box […]

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23 Dec

12-23-2019

Warm-up 2x 50 Single Unders 10 Squats 10 Pass Throughs w/ PVC 10 Strict T2B or K2E 5 Overhead Squats w/ PVC w/ 3 sec pause in the bottom Mobility PVC 1 min Global Overhead Extension Strength 15 min Overhead Squat 5-5-5 WOD 3 RFT 10 OHS @ 60% of 1RM 50 DU Cooldown 2 […]

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20 Dec

12-21-2019

Warm-up Coach’s Choice Mobility PVC WOD “The 12 Days of Christmas” Cooldown 3 min (es) Basic Quad Smash    

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19 Dec

12-20-2019

Warm-up 2 Rounds – 30 sec each Plate Toe Touches Lunges V-ups Ring Rows Handstand Hold Mobility PVC 1 min (es) World’s Greatest Stretch Skill 10 min Double Under Skill/Conditioning Work WOD For Time 200m Run 50 Double Unders 200m Run 40 Air Squats 200m Run 30 Pull-ups 200m Run 20 Target Burpees to 6″ […]

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19 Dec

12-19-2019

Warm-up 400m Run 2x w/ Empty Barbell 5 Deadlift 5 Hang Power Clean 5 Front Squat 5 Strict Press 5 Good Mornings 5 (es) Elbow Punches Mobility PVC 1 min (es) Dynamic Couch Stretch Strength/Skill 8 min 2 Rounds 2 High Hang Squat Cleans 2 Hang Squat Cleans 2 Squat Cleans WOD For Time 10-8-6 […]

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