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February 2020

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February

29 Feb

2-29-2020

Warm-up Skip – 100m Shuffle L – 100m Shuffle R – 100m Run – 100m 2x 10 Thrusters w/ PVC 5 HR Push-ups Mobility PVC Warm-up to G2O Weight WOD Teams of 2 sharing reps as needed 5 rds 30 Power Snatch (75/55) 100 Double Unders (200 Singles) 4 rds 50 Wall Balls (20/14) 25 […]

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28 Feb

2-28-2020

Warm-up 2x 30 sec each Plate Hops Lunges V-ups Ring Rows Handstand Hold Mobility PVC 1 min (es) 3D Dynamic Couch Stretch Strength 10 min E2MO2M Strict Shoulder Press x 1 rep 80%, 85%, 90%, 95%, 95+% WOD “Helen” 3 RFT 400m Run 21 American KBS (53/35) 12 Pull-ups Cooldown 2 min (es) Basic Low […]

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27 Feb

2-27-2020

Warm-up 2x w/ Empty Bar 5 Romanian Deadlift 5 Hang Cleans 5 Front Squats 5 Strict Press 5 (es) Elbow Rotations 5 Push Jerks Mobility PVC 1 min (es) Dynamic Couch Stretch 1 min Shoulder Extension w/ Barbell Skill 12 min E2MO2M 1 High Hang Clean 1 Hang Power Clean 1 Slightly Below Knee Power […]

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26 Feb

2-26-2020

Warm-up 400m Run 2x 8 Walking Knee Hug to Lunge w/ Twist 8 Spiderman Stretch w/ Rotation 8 Cobra to Down Dog 8 Squats Mobility PVC 1 min Oly Wall Squat Strength 10 min 1 1/4 Front Squats 5×5 WOD 15 min AMRAP 10 Alt DB Snatches (50/35) 10 Push-ups 10 Alt Pistols (sc: Single […]

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25 Feb

2-25-2020

Warm-up Row 500m 25′ Knee to Chest 25′ Pike Walk 25′ Alt Side Lunge 25′ Quad Walk 2x 10 MB Clusters 10 MB Russian Twists Mobility PVC Strength 18 min E2MO2M 25 Russian KBS (53/35) 10 Ab-Wheel Rollouts or 30 Abmat Sit-ups Side Plank – 45 sec each side WOD For Time 1000m Row 50 […]

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24 Feb

2-24-2020

Warm-up 2x 20 Jumping Jacks 20 Squats 20 sec Handstand Hold 20 HR Push-ups 20 sec Hollow Hold Mobility PVC 1 min Bar Overhead Extension 10 Kip Swings 1-3 Strict Pull-ups 3-5 WOD Pull-ups Strength 10 min Deadlift 5×5 @75% WOD 12 min AMRAP 25 Pull-ups 50 Box Jumps (24/20) 100 Overhead Squats (45/35) 50 […]

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24 Feb

2-22-2020

Warm-up Coach’s Choice Mobility PVC WOD 5 RFT w/ Partner 30 Russian KBS (70/53) 30 GHD Situps 30 KB Romanian Deadlift (70/53) 30 Knees to Elbows Cooldown 1 min (es) Couch Stretch 1 min Active Cobra        

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21 Feb

2-21-2020

Warm-up 2x 250m Row Then 30 sec of each Squats Elbow to Hand Plank Kip Swings Mountain Climbers Mobility PVC 2 min Low Back Foam Roll WOD Tabata Day (Tabata each exercise) 1. Back squats (95/65) Rest 1 min 2. L-Sit Rest 1 min 3. Ring Rows Rest 1 min 4. Handstand Hold Rest 1 […]

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20 Feb

2-20-2020

Warm-up 400m Run 25′ Alt Side Lunge 25′ Knee to Chest 25′ Pike Walk 25′ Quad Walk 2x w/ Empty Bar 10 Squats->Good Morning 10 Bent Over Rows Mobility PVC 2 min Basic T-Spine Smash Strength 15 min Deadlift – Establish 1RM 3,2,2,1,1 WOD “Christine” 3 RFT 500m Row 12 Deadlift (Bodyweight) 21 Box Jumps […]

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19 Feb

2-19-2020

Warm-up 400m Run then, 5 min AMRAP 4 HR Push-ups 6 Box Jumps 8 Sit-ups Mobility PVC 30 sec Prayer Stretch Skill 10 min EMOM 8 Bar Facing Burpees (as fast as possible each round) WOD 15 min AMRAP 200m Run 15 Ring Dips 10 Turkish Get-ups (50/35) Cooldown 1 min (es) Shoulder Extension w/ […]

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