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Warm up – 3 Rounds 20 Air Squats 10 Yoga Push-ups 10 Bird Dogs 10 Deadbug A) EMOM – 12 min 8-12 Alternating DB Snatch 12-16 Alternating Single Leg V-Snaps 12 Goblet Squats 30 sec Wall Sit Metcon – 15 min AMRAP 200m Run 12 Push-ups 200m Run 12 Sit-ups Buy out / Mobility – […]
Warm up – 50ft High Knees / 10 per leg Supine Leg Lifts / 10 per leg Single Leg Glute Bridge / 10 per side Lunge with Hip Flexion / Wrist Rocks / 10 each way Wrist Rolls / Push-up Plus / Plank to Pike / Shoulder Shrugs A) Support Your Local Box WOD #2 […]
Buy in / Mobility – 1 min each Knight Stretch / Hip Opener / Cat Cow / Squat to Stand / Trap Stretch / Calf Stretch on Wall / Manual Tricep Stretch Prep – 3 Rounds 30 Skips 6 Burpees or Devil Press 5 Inchworms United In Movement WOD #7 10 Min AMRAP Compete 2 […]
Buy in / Mobility – 1 min each Upper Pec Stretch / Overhead Squat on Wall / The Prayer / T-Hip Opener / The Knight / Active Frog / Shoulder External Rotation with PVC / Overhead Squat with PVC (slow and controlled) Prep – 3 rounds 5+5 DB Thrusters or 10 Air Squats 2 Burpees […]
Warm up – 1 min Each Samson Lunge / Roll Over to V-sit / Knight to Hamstring / Bottom of Squat Hold / Wide Hip Opener / Armless Prayer / Seated Wall Slide Prep – Set up and go through a few reps of each United In Movement WOD #5 Every 4 min (3 min […]
Warm up – 3 Rounds 1 min Run 10 Roll Over to V-sit 10 Wall Hinge + Side to Side 10 Yoga Push-up Prep – 2 Rounds 5/5 Hang Clean + Jerk 5/5 Hang Snatch 10 Mountain Climbers 10 Up-Downs 10 Butterfly Sit-ups A) United In Movement – WOD #4 9 min AMRAP Compete – […]
