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Buy in – 2 Rounds 10 Squat Jumps 5/5 DB Swings Single Arm 10 Slow Eccentric PVC Press 10 per side – Side Plank with Leg Raise A) 10 Right Arm DB Hang Clean and Jerk into 10 Bent over row rest 30 sec repeat on left side rest 1 min (if necessary rest 2 […]
Buy in – 4 rounds for quality 12 Alternating V-snaps 18 Russian Twists 25 Flutter Kicks rest 1 min A1) Cross Body DB Deadlift x 8 per side A2) Wall Sit March x 1 min rest 1 min x 4 sets Metcon – For time 60 Double Under (100 Single Unders or 100 Penguin Taps) […]
Buy in – EA Warm-up At-Home Deck Of Pain w/ a Dumbbell!!! Heart – DB Snatch Diamond – Mountain Climbers Club – DB Goblet Squat Spade – DB Push Press Joker – 20 Burpees Workout flow – Flip over 4 cards. What ever the cards say do! The suit is the movement and the # […]
HAPPY MOTHERS DAY!!! Take the day relax! Reach out to more than your mom the world can use a lot more positive in it lets be part of that and leave the negative behind us!!
Buy in – 3 rounds 50 ft Bear Crawl 50 ft Reverse Lunge Walk 50 ft Reverse Bear Crawl 50 ft Lunge Walk A) 10 min EMOM – 30 work – 30 rest min 1 – Right Arm Overhead Lunge min 2 – Left Arm Overhead Lunge B) 10 min EMOM – 30 work – […]
Buy in – 2 Rounds 10 Hip Flow 10 Push-up Shoulder Taps 30 sec Quad Stretch per side 10 Hip Circles each direction A1) Single Arm DB Front Squat x 6 A2) Single Arm Renegade Row x 6 do both sides then rest 90 sec x 6 sets Metcon – 15 min AMRAP w/ partner […]
