Thursday October 2nd


Warm Up Couch Stretch 2min each side Dynamic Stretching Strength Shoulder Press 5,5,5,3,3 WOD 10 KB Swings 53/35 10 Weighted Sit ups 35/25 10 Walking Push ups AMRAP 15 Min

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Wednesday October 1st


Warm Up Stretching and Mobility 1000 M row WOD Buy in 15 Hang Cleans 135/85 200 M run 12 Pull ups 25 Flutter Kicks (4 count) 3 Rounds Cash Out 15 Hang Cleans 135/85

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Tuesday September 30th


Warm Up 400 M run /row Dynamic stretching Then As a group Annie Double Unders Sit ups 50,40,30,20,10 For Time Strength 100 Ft Weighted Walking lungesĀ  4 Sets (moderate to Heavy) WOD Burpee Bar touch As Many Reps as Possible in 7:00 Min

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Monday September 29th


Warm Up 10 Push ups 10 Squats 10 Straight Leg Sit ups 100 Ft Bear Crawl 200 M run 2 Rds NFT Strength Front Squats Go Heavy have fun!!! 15 Min WOD Box Jumps Slam Ball 21,18,15,12,9

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Friday September 26th


Warm Up Dynamic Stretching Strength Push Press 3 sets of 5 reps working at 65 to 75% of max 3 sets of 3 reps working towards 3 rep max Max rep effort at 60% WOD Tabata Friday Slam Ball KB Swings Flutter Kicks Squats Planks

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