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August 2020

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August

31 Aug

09-01-2020

Warmup 5min Running Clock 10 DB Deadlifts 10 DB Push Press 10 Air Squats 100m Run Mobility  Coaches Choice Strength Every 90sec for 15min Station 1: 15 Back Squats (From the Ground) Station 2: 15 DB/KB Elevated Heel Squats in Narrow Stance Metcon With a 15min Running Clock, perform Two 6min AMRAP of- 5 Hang […]

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30 Aug

08-31-2020

WELCOME BACK CREW!! Warm-up 200m Run 10 Alt. Lunges 10 Alt Lateral Lunges 10 Air Squats 10 Ring Rows or Jumping Pull-ups 10 Push-ups 2x Mobility PVC Pass Through/Around the World/Rotators Banded Lat Stretch Frog Stretch (Static & Dynamic) Scorpion Metcon “Cindy” 20min AMRAP 5 Pull-Ups 10 Push-Ups 15 Air Squat -Scale duration/movements as needed […]

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28 Aug

08-29-2020

Warm-up 400 M Run Burgener Barbell Warm Up Go through each of the stations and do 5-10 reps scalled 1 round and RX 1 round. WOD Fight Gone Bad 3 Rounds For Total Reps in 17 minutes 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps […]

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27 Aug

08-28-2020

Warm-up 400 M Run 2X 5 Pull Ups 10 Push Ups 15 Air Squats Mobility PVC 10 Scapula Pull Ups Childs Pose Strength/Skill Muscle Up Progressions WOD 3 rounds for time: 2 Rope Climbs 3 Muscle Ups 4 Handstand Push Ups 5 GHD Sit Ups

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26 Aug

08-27-2020

Warm-up 2x  (:30 On, :30 Off) Jump Rope Air Squats Lateral Lunges Mountain Climbers Plank Shoulder Taps Mobility 1 min 3D calf Stretch (es) 1 min Couch Stretch (es) WOD 20 Min AMRP 10 Med Ball Thrusters 20/14 10 Med Ball Sit Ups 20 DU/60 singles 200 M Run

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25 Aug

08-26-2020

Warm-up 200 M Jog 200 M Run 200 M Sprint 30 Air Squats 20 Jumping Jacks 10 Pull Ups Mobility PVC Mobility Strength/Skill Front Squat 5 @ 75% 4 @ 80% 3 @ 85% 2 @ 87.5% WOD 21-15-19 Power Snatch 115/85 Double Unders Handstand Push Ups

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24 Aug

08-25-2020

Warm-up 800 M Run 4 x 15 Air Squats 10 Push ups 5 Pull ups 10 Hollow Rocks Mobility 30 Sec Couch Stretch 30 Sec Quad Stretch 5 Cobra to Down Dog WOD AMRAP 15 Row 500 10 GHD 10 Back Extension 5 Ring Dips

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23 Aug

08-24-2020

Warm-up 400 M Run 20 Air Squats 10 Push Ups 5 Pull Ups 200 M Run 30 Air Squats 15 Push Ups 10 Pull Ups Burgener Barbell Warm Up Strength/Skill Back Squat 5 @ 75% 4 @ 80% 3 @ 85% 2 @ 87.5% WOD Just Liftn’ 20 Min Cap With a running clock, every […]

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21 Aug

08-22-2020

Warm-up Coaches Choice. WOD Lupo For Time (with a Partner) Cash-In: 1,943 meter Row 100 Wall Ball Shots (20/14 lb) 90 Deadlifts (135/95 lb) 80 Hand Release Push-Ups 70 Box Jumps (24/20 in) 60 Toes-to-Bars 50 Burpees 40 Power Cleans (135/95 lb) 30 Push Presses (135/95 lb) 20 Weighted Lunges (20/14 lb) 10 Thrusters (135/95 […]

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20 Aug

08-21-2020

Warm-up 400 M Run 20 Air Squats 10 Push Ups 5 Pull Ups 200 M Run 30 Air Squats 15 Push Ups 10 Pull Ups WOD 5k row for time

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