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Warm up – 2 Rounds 10 Power Skips 10 Crossed Side to Side 10 /side T-spine Openers 10 /side Shoulder External Rotation w/PVC A) Hang DB Split Snatch x 10 /arm *alternate feet each rep rest 90 sec between sets x 4 sets B) Hang DB Split Clean x 10 /arm *alternate feet each rep […]
Rest/Recovery day!! 30-60 min walk or hike!!Spend some time for some self care. Read , Breathe, Stretch, Eat some quality food and lots of water!!
Warm up – 1 Round 1:00 Jumping Jacks Squat Prep Cycle + 10 Pass Throughs 1:00 Jump – Taps Squat Prep Cycle + 10 Pass Throughs 1:00 Lateral Line Hops Prep – 3 Rounds 6 Deadlift to Knee 6 Full Deadlift 3L/3R Single Arm Front Squats 3L/3R Single Arm Thrusters 6 Sit-ups 3L/3R Step-ups Metcon […]
Warm up – 25 foot drills (there and back) Knee Hug March Lunge to Lizard SLRDL to Kick Hurdle Walk Overs Backwards Hurdle Walk Lateral Duck Unders Reaching Forward Duck Walk Reaching Reverse Duck Walk Anklings Ankle to Elbow Butt Kicks High Knees Power Skips Prep- 400m Run – 200 easy 200 Moderate then 1 […]
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/ […]
