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June 2020

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June

30 Jun

6-30-2020

Warm-up 2x 200m Run 8 KB Goblet Squats 8 KB Goblet Curtsy Lunges 8 Alt. SA KB Swings 8 Sit-ups 2x (empty BB) 5 RDLs 5 Hang Power Cleans 5 Kong Squats Strength alternating movements… 4 Rounds (:30 On, :30 Off) Double Unders Wall Balls Metcon “DT” 5 Rounds for Time 12 Deadlifts (155/105) 9 […]

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29 Jun

6-29-2020

Warm-up 2x 1 min Single Unders 5 KB Halos (each direction) 5 KB Windmills (each side) 5 Bottoms up KB Press (each side) 5 TGU Situps (es) Mobility 1 min Couch Stretch (es) 1 min Oly Wall Squat Strength tabata Back Squat (95/65) 2 min rest tabata Pull-ups Metcon 3 Rounds for total reps 1:00 […]

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27 Jun

6-27-2020

Warm-up Coach’s Choice WOD “Tuder” For Time (with partner) 1 mile run (together) 31 Push-ups (each) then… 20 Rounds of 3 Deadlifts (135/95) 3 Clean-and-Jerks 3 Front Squats then… 31 Push-ups (each) 1 mile run (together)                          

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26 Jun

6-26-2020

Warm-up 3x 200m run 6 Box Step-up and Overs 6 Box Pushups 6 Squats 6 Reverse Lunges   2x (empty BB) 5 RDLs 5 Bentover Rows 5 Back Squats 5 Kong Squats Mobility 1min Oly Wall Squat Strength  EMOM 12 S1: 8 Deficit Deadlifts S2: 45sec KB Suitcase hold (non-dom) S3: 8 Deficit Deadlifts S4: […]

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25 Jun

6-25-2020

Warm-up 400m Run 2x 7 Squats 14 Samson Lunges 14 Pike toe Touches   2x (empty BB) 5 RDLs 5 Hang Power Cleans 5 Strict Press 5 Push Press 5 Front Squats Mobility 1min T-spine smash 1min banded lat stretch (es) Strength (partner) 4x1min (20sec between rounds) P1: Double Unders P2: Handstand Hold 4x1min (20sec […]

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24 Jun

6-24-2020

Warm-up 2x    (:20 On / :10 Off) Boxer Shuffle Squats Alternating Lunges Lateral Line Jumps Mountain Climbers Plank Shoulder Taps Mobility 1 min Shoulder Internal Rotation (es) 1 min Shoulder External Rotation (es) EMOM 12 S1: 5 Front Scales / 5 Back Scales S2: 10 L-Sits to Reverse Plank S3: 30sec Handstand Hold S4: […]

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23 Jun

6-23-2020

Warm-up 2x 100 Single Unders 5 DB Strict Press 5 DB Push Press 5 DB Front Squats 5 DB Thrusters 5 DB Psuh-ups (on DBs) 5 DB Rows Mobility 1 min Oly Wall Squats 1 min Couch Stretch (es) 5 Rounds 2 Front Squats (3 sec hold @ Bottom) 3 Squat Cleans *Build with each […]

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20 Jun

6-22-2020

Warm-up 400m Run 2x 7 MB Squats 7 Wall Balls 7 MB Clusters 7 MB Slams 7 MB Chops (es) 14 MB Reverse Lunges EMOM 12 S1: 8 Single Leg Touch-down Squats (R) S2: 8 Single Leg Touch-down Squats (L) S3: 8 Bulgarian Split Squats (R) S4: 8 Bulgarian Split Squats (L) Metcon 21min AMRAP […]

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19 Jun

6-19-2020

Warm-up 2x 100 Single Unders 10 Toy Soldiers 10 Samson Lunges 10 Lateral Lunges 10 Situps Burgener Warmup (Coach Lead) Strength EMOM 7 2 Hang Power Snatch 1 Power Snatch *Work at about 60% or 1RM Metcon For Time 21 Hang Power Snatches (95/65) 200m Run 21 Overhead Squats 200m Run 15 Hang Power Snatches […]

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18 Jun

6-18-2020

Warm-up 400m Run 2x 8 KB Goblet Squats 8 KB Goblet Curtsy Lunges 8 Bottoms Up KB Press (es) 8 Alt. Single-Arm KB Swings Strength 3 Rounds 3 Turkish Get-ups (es) 12 Bench Dips 12 Reverse Lunges Metcon AMRAP 7 40 Double unders 20 Sit-ups <rest 2 min> AMRAP 7 30 KB Swings 12 Pullups […]

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