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April 2020

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April

30 Apr

4-30-2020 (Home WOD)

Warm-up 2x 1 min Jump Rope 15 Squats 20 Mountain Climbers 15 Incline Pushups 20 DB Push Press Metcon For Time 30 – 20 – 10 Alt. DB Hang Clean & Jerks Butterfly Situps directly into… 30 – 20 – 10 Alt. DB Hang Snatches Butterfly Situps                 […]

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29 Apr

4-29-2020 (Home WOD)

Warm-up 2x 40 High Knees 20 Cossack Squats 10 Passthroughs (PVC/broomstick) 10 Military Press (PVC/broomstick) 10 Kong Squats (PVC/broomstick) 10 Glute Bridges Strength EMOM 15 8-10 Tempo Bulgarian Split Squats (Right Leg) 3-1-0 8-10 Tempo Bulgarian Split Squats (Left Leg) 3-1-0 40sec Elevated Glute Bridges 40sec Narrow Stance Squats 40sec Calf Raises Metcon 5 Rounds […]

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28 Apr

4-28-2020 (Home WOD)

Warm-up 2x Min1: 10 Air Squats + 10 Plank Shoulder Taps Min2: 10 Lunges + 10 Pike Pushups Min3: 20 Lateral Line Jumps + 20 Forward Arm Circles Min4: 20 Forward Line Jumps + 20 Backward Arm Circles Strength 3 Rounds 12 Banded Shoulder Press (each arm) 12 Hand-Release Push-ups 12 Bench Dips Metcon AMRAP […]

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27 Apr

4-27-2020 (Home WOD)

Warm-up 2x 200m Run 20 Jumping Jacks 10 Samson Lunges 10 Reverse Lunges w/ Twist 10 Lateral Lunges 10 Plank Shoulder Taps Work 3 Rounds 1 min Double Unders / Penguin Jumps [1 min rest] 1 min Alternating Reverse Lunge [1 min rest] 1 min Burpees [1 min rest] *score is total reps for all […]

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25 Apr

4-25-2020 (Home WOD)

Warm-up 2x 1 min Jump Rope 14 Squats 14 Curtsy Lunges 14 Mountain Climbers 7 Incline Pushups 7 Pike Pushups WOD 400m Run 3 Rounds 7 Dumbbell Squat Cleans 7 Burpees over Dumbbell immediately into… 400m Run 3 Rounds 7 Dumbbell Squat Cleans 7 Burpees over Dumbbell immediately into… 400m Run 3 Rounds 7 Dumbbell […]

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24 Apr

4-24-2020 (Home WOD)

Warm-up 1 min Jump Rope 2x 20 Toy Soldiers 20 Squats 20 Lateral Lunges 10 Pike Pushups 10 Toe Touches Metcon EMOM 10 Station 1: 10 Down Ups + Max Reps Pushups Station2: Rest immediately followed by… EMOM 10 Station 1: 10 Down Ups + Max Reps DB Deadlifts Station 2: Rest immediately followed by… […]

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23 Apr

4-23-2020 (Home WOD)

Warm-up 2x 30 Jumping Jacks 20 Pike toe Touches 10 Reverse Lunges 10 Lateral Lunges 10 Plank Shoulder Taps 10 Plank Jacks 5 Burpees Metcon AMRAP 20 400m Run 20 Goblet Squats 20 Single DB Pushups Tabata Abs (:20 On / :10 Off) x 8 Knee Tuck + Straddle + Pushup         […]

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22 Apr

4-22-2020 (Home WOD)

Warm-up 1min Jump Rope / pogo jumps 2x (:30 on / :30 off) Alternating Lunges Kneeling Squats Hollow Hold Plank Plank Rainbows EMOM 12 Station 1: 40sec Side Plank (right) Station 2: 40sec Side Plank (left) Station 3: 40sec Superman Hold Station 4: 20 Banded Row Metcon For Time: BuyIn: 100 Double Unders 3 Rounds  […]

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21 Apr

4-21-2020 (Home WOD)

Warm-up 200m Run (or 2 min Run) 2x 20 Air Squats 20 Toy Soldiers 20 Forward Lunges 20 Curtsy Lunges 20 Plank Shoulder Taps 10 HR Pushups 4 Rounds NFT 10 DB Crush Press 10 Db Reverse Lunges (Farmer hold) 10 Squat – Curl – Press Metcon AMRAP 12 2 – 4 – 6 – […]

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20 Apr

4-20-2020 (Home WOD)

Warm-up 2x 30 Jumping Jacks 10 Pike Toe Touches 10 Reverse Lunges 10 Lateral Lunges 10 Plank Shoulder Taps 10 Plank Jacks 5 Burpees EMOM 9 Min 1: 12 Pulsing Jumping Lunges Min 2: 12 Squat Jumps Min 3: 12 Pike Push-ups Metcon “Storm Shadow” 30 – 20 – 10 Burpee Squat Complex 50 – […]

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