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January 2020

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January

31 Jan

1-31-2020

Warm-up 2x Tabata Jumping Jacks In Place Toy Soldier Pike Toe Touches Squats Push-ups Side Lunges Scorpion R Scorpion L Mobility PVC 1 min (es) 3D Calf Stretch Strength 20 min Pause Sumo Deadlift (3sec Pause at the floor) 5×5 WOD “Annie” 50-40-30-20-10 Double Unders Abmat Sit-ups Cooldown 2 min (es) Calf/Achilles Barbell Smash 1 […]

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30 Jan

1-30-2020

Warm-up 2x 30 sec each Plate Foot Hops Lunges V-ups Push-ups Mobility PVC 1 min Bilateral Internal Rotation WOD 25 min Steady State (75-85% effort) 100m Farmer’s Carry (53/35) 10 Ring Dips 10 Push Press (75/55) Cooldown 2 min (es) Barbell Forearm Smash 1 min (es) Barbell Anterior Shoulder Shear        

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29 Jan

1-29-2020

Warm-up 500m Row 2x 10 MB Clusters 10 Kip Swings 10 Ring Rows Mobility PVC 2 min Basic T-Spine Smash 1 min Wrist Stretch Skill 10 min Pull-up/Muscle-up Progression WOD 3-6-9-12 Pull-up Squat Clean (135/95) Immediately Into 12-9-6-3 Bar Muscle-up Squat Clean (185/125) *Time Cap:  12 min Cooldown 2 min (es) Banded Super Frog   […]

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28 Jan

1-28-2020

Warm-up 10-8-6-4 2x 10 Jumping Squats 8 HR Push-ups 6 Jumping Lunges 4 Handstand Shoulder Touches (Scale: 2 Wall Walks) Mobility PVC 1 min Prayer Stretch 1 min Deep Squat Hold Strength 15 min Push Press-Establish 1RM 3,2,2,1,1 WOD 20 min AMRAP 400m Run 21 American KB Swings (53/35) 15 Box Jumps 9 Push-ups Cooldown […]

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26 Jan

1-27-2020

Warm-up 200m Run 2x 10 Single DB Deadlifts 30 sec DB Goblet Squat Hold 10 Single DB Press (5/5) 30 sec Walking Goblet Lunges 10 OH Single Arm DB Squats (5/5) 30 sec Active Side Lunge Mobility PVC 1 min Oly Wall Squat Skill 10 min Row Technique WOD 10 min AMRAP 1000m Row 75 […]

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25 Jan

1-25-2020

Warm-up 400m Partner MB Run (20/14) then, 2x 10 Jumping C&J Squats 10 Ring Rows 10 MB Clusters then, 400m Partner MB Run (20/14) Mobility PVC WOD Partner 300 100 Sumo-Deadlift High-Pull 100 Clean & Jerk 100 Overhead Squats *RX (95/65) Cooldown 2 min (es) Barbell Trap Scrub 2 min (es) Barbell Quad Smash   […]

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24 Jan

1-24-2020

Warm-up 400m Run 2x 10 Squats 8 Kip Swings 6 Ring Rows 4 Push-ups 2 Strict Pull-ups Mobility PVC 1 min (es) Side Internal Seam Mobilization 1 min (es) Dynamic Couch Stretch Strength 15 min Squat Clean – Establish a 1RM 1,1,1,1,1,1,1 WOD “Baseline” 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups Cooldown […]

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23 Jan

1-23-2020

Warm-up Jump Rope – 2 min 25′ Active Spiderman 25′ Active Samson 25′ Inchworm Mobility PVC 1 min Bar Overhead Extension Skill 10 min Double Under Progression/Conditioning WOD 12 min AMRAP 50′ Overhead Walking Lunge w/ Plate (45/35) 30 SA Alt Russian Kettlebell Swings (53/35) 10 GHD Sit-ups (Scale: MB straight leg sit-ups) Cooldown 2 […]

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22 Jan

1-22-2020

Warm-up 2x Tabata Jumping Jacks Squats Lunges Pike Toe Touch Plank L Plank R Push-ups Side Lunges Mobility PVC Skill 10 min E2MO2M 1 Snatch Grip Behind the Neck Push Press 1 Heaving Snatch Balance 1 Snatch Balance – No Dip 1 Snatch Balance WOD 4 RFT 20 SA Alt DB Snatch (50/35) 20 Toes […]

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21 Jan

1-21-2020

Warm-up 500m Row 50′ Alt Side Lunge 25′ Pike Walk 25′ Quad Walk 2x 2 Wall Walks 10 Push-ups Mobility PVC 1 min Global Overhead Extension Strength 15 min Strict Press – Establish 1RM 3,2,2,1,1 WOD 10 min AMRAP 3 Handstand Push-ups 6 Burpee Box Jump Overs Cooldown 2 min (es) Barbell Anterior Shoulder Shear […]

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