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Buy in – 2 Rounds 5 Each YTWA on floor (thanks Don!!) 10 No Push-up Burpees 20 90/90s *external and internal stretch at 10+20 30 sec Spinal Twist each side A1) Tempo Goblet Squat x 6 @44×1 rest :10 – :20 A2) Tempo Bent Over Row x 6 @41×4 Right side – rest :10 – […]
Buy in – EA Warm Up Prep – 3 Rounds 20 Skips 10 Air Squats 5 Push-ups Metcon – For time 300 Double Unders 2 Rounds of 150 Air Squats 100 Push Ups 300 Double Unders Scales – Skips – 200 DU/300 Singles/200 Singles Air Squat + Push Ups – 100+75 / 75+50 Buy out/ […]
Warm up – 2 rounds 1 min Line Hops 20 Speed Skaters 10 per side Split Stance Romanian Deadlift 10 PVC Strict Press ( 3 sec eccentric ) A) Every 30 sec x 24 (12 min) Single Arm – 3 Snatch + 6 Push Press B) 20 Russian KB or DB KBS + 10 Deadlifts […]
30 – 60 min Walk or Hike! Get some Fresh Air and some Vitamin D!! Another great day to reach out to a couple friends near or far!! It can go a long way and might just make someones day….even their week!! Have a great recovery day!!
**Reminder Zoom classes start today and will run Mon/Wed/Fri @ 630 + 1030 am and 530 pm** Buy in – 2 Rounds 10 Each Way Arm Swings + Slaps 10 Good Mornings 10 Plank Kick Throughs 10 Curtsy Lunge A) EMOM x 15min 60 seconds of 2 alternating Forward Lunge + 1 Air Squat 45 […]
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 – […]
