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GW
10 ANCHORED SQUATS 10 SWING KICKS 10 INCH WORMS DYNAMIC STRETCHES C1 BELLY SPRINTS BEAR CRAWLS PLANK 30/30 X 3 EACH C2 WALKING KBELL SWINGS GOBLET SQUATS MOUNTAIN CLIMBERS 30/30 X 3 EACH C3 BOX STEP UPS SPIDERMAN PUSH UPS HOLLOW ROCKS 30/30 X 3 EACH C4 METCON 4 THRUSTERS 6 BURPEES EMOM - 10 MIN WEIGHT OPTIONS ADV. 75/115 INT 65/95 BEG 55/75
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GW
10 JUMPING JACKS 10 PLYO JUMPS 10 BROAD JUMPS 10 DEFECIT SQUATS 10 PUSH UPS TO T-PLANK C1-SPEED JUMP ROPE - 30 SECONDS SQUAT THRUST - 30 SECONDS REST 30 SECONDS 5 ROUNDS C2-MC METCON 1 15 KBELL SUMO HI PULLS 10 AIR SQUATS 5 SITUPS 8 MIN CONTINOUS ROUNDS - 2 MIN REST C3-MC METCON 2 RUN 1 MIN ROW 1 MIN ROPE CLIMB 1 MIN REST 1 MIN 3 ROUNDS C4-POWER CIRCUIT BATTLE ROPE MED BALL SLAMS KBELL SNATCH WITH 3 SECOND PAUSE AT TOP 40 SECONDS ON - 20 SECOND REST 1 MIN REST AFTER ALL MOVEMENTS 5 ROUNDS WARM UP
1 MIN ROW- 2 SETS 10 AIR SQUATS 10 ALT LUNGES 10 PUSH UPS 10 SWING KICKS 10 DRAGON WALKS 10 SCORPION KICKS PVC MOBILITY S1-UB LANDMINE SINGLE ARM PRESSES (SPLIT STANCE) 4 X 8 EACH ARM S2-LB/CORE/UB BACK SQUATS 5 X 5 50-70% S3-UB PRACTICE SNATCHES 10 MINUTES WORK UP TO NO MORE THEN 70% S4-LB WEIGHTED ALTERNATING LUNGES W/ KBELLS (FARMERS CARRY GRIP) 5 X 6 EACH LEG S5-CORE WEIGHTED RUSSIAN TWIST WEIGHTED HOLLOW HOLDS 40-20 X 3 EACH GW
STRETCH WALL TO WALL 30/30 X 3 UPPERBODY BATTLE ROPE REVERSE KBELL CLEAN AND PRESS 3-2-1 PUSH UPS KBELL ALT BENT OVER ROWS BUMPER PLATE STANDING SQUEEZE PRESS LOWERBODY TRIPPLE BOUND BROAD JUMP WEIGHTED SPRINTS WEIGHTED OH WALKING LUNGES SKATERS BOX STEP UPS CORE FLUTTER KICKS SCISSOR KICKS HI HIPS LEG TOSSES FLOOR WIPERS 40/20 X 2 EACH GW
10 SWING KICKS 10 AIR SQUATS 10 PLYO JUMPS PLANK 30 SECONDS PVC MOBILITY EMPTY BAR - 3 POSITION STRETCH S1 FRONT SQUATS 5 X 5 50-70% S2 BARBELL BENT ROWS 4 X 8 S3 KBELL FRONT RACK BOX STEP UPS 4 X 8 STEPS S4 KBELL FARMERS CARRY DEFECIT LUNGES ( FRONT FOOT ELEVATED ON BUMPER PLATES, REAR FOOT ON GROUND) 4 X 8 EACH LEG S5 CORE HANGING L- RAISES ( SCALE IS WEIGHTED JACKNIVES) MOVING PLANK PARACHUTERS 30/30 X 3 EACH THROWBACK THURSDAY
GENERAL WARM UP STRETCH 10 INCH WORMS 10 WALL SCAP STRETCH 10 SWING KICKS 10 AIR SQUATS METCON 1A KBELL SWINGS SHUTTLE RUN 30/30 X 3 METCON 1B BEAR CRAWLS BROAD JUMPS 30/30 X 3 TEAM WORKOUT 2000 M ROW 50 SYNC PUSH UPS 50 MED BALL DOMINO SIT UPS 50 SYNC SQUAT THRUST 50 SYNC SHOULDER TO SHOULDER PLATE PASSOVERS WITH 10# PLATE FINISH WITH 200 M RELAY RUN (WHEN LAST TEAMMATE TOUCHES WALL, THATS WHEN TIME IS STOPPED) *IF RAINING.. FINISH WITH 35 MED BALL RELAY RUNS 14# BALL* ( 4 SQUARE DISTANCE) FOR TIME 40 MIN TIME CAP GW
ROW 1 MIN - 3 ROUNDS DYNAMIC STRECHES C1-POWER BATTLE ROPE ALTERNATING ARMS DOUBLE ARMS LATERAL JUMPS 30/30 X 2 C2-MC 10 BOX STRADDLE JUMPS 10 MOUNTAIN CLIMBERS 10 G2OH W BUMPER PLATE 3 MIN ON - 1 MIN REST 4 ROUNDS C3 - AGILITY CONE DRILLS TRIPPLE JUMPS FORWARD TO REVERSE RUNS "BOX " SHUFFLE TO CONE TOUCH 40 SECONDS ON - 20 SECOND REST 4 ROUNDS 1 MIN REST BETWEEN ROUNDS C4-CORE LATERAL MED BALL WALL TOSSES MED BALL CATCHERS DRILL MED BALL PLANK 30/30 X 3 GW
10 SWING KICKS 10 WALL SCAP STRETCH 10 DRAGON WALKS 10 PUSH UPS PVC MOBILITY EMPTY BAR 3 POSITION STRETCH 5 DEADLIFTS 5 JUMP HI PULLS FROM ABOVE THE KNEE 5 HANG POWER CLEANS 5 POWER CLEANS FROM MID SHIN S1 DEADLIFTS 5 X 5 50-70% S2 POWER CLEANS 5 X 5 50-70% S3 BAR COMPLEX 1HANG CLEAN TO PUSH PRESS "TRIPPLE" DO THIS SEQUENCE 2 SETS IN A ROW BEFORE PUTTING BAR DOWN REST 10 SECONDS THEN REPEAT 5 MORE TIMES - RESTING BETWEEN EACH SET START AT 50% OF PUSH PRESS 1 RM S4 KBELL FRONT RACK SQUATS 4 X 8 S5 CORE GET UP SIT UPS 4 X 6 EACH SIDE GW
10 SWING KICKS 10 AIR SQUATS 10 INCH WORMS DYNAMIC STRETCHES C1- PLYOMETRICS SQUAT THRUST TO BROAD JUMP 30/30 X 3 C2 - AGILITY - LADDER DRILLS REVERSE ICKY 2 FOOT SKIERS 1 IN 1 OUT WALKING PLANKS LATERAL HI KNEES 1 MIN ON - 30 SECONDS OFF C3 - METCON 1 10 BURPEE BOX STEP OVERS 10 ALTERNATING DUMBELL SNATCHES - CHOOSE HEAVIEST WEIGHT 7 MIN CONTINUOUS ROUNDS FOR WORK (2 MIN REST) C4 - METCON 2 10 HR PUSH UPS 10 DUMBELL WALKING LUNGES - WEIGHT ON CHEST - SAME WEIGHT AS C3 7 MIN CONTINUOUS ROUNDS FOR WORK ( 2 MIN REST) C5 - METCON 3 10 SIT UPS 10 DUMBELL CLEAN AND PRESS ( 5 EA. ARM - DOESN'T HAVE TO BE ALTERNATING) 7 MIN CONTINUOUS ROUNDS FOR WORK GW
STRETCH JOG IN PLACE -30 SEC JUMPING JACKS - 30 SEC TOE TOUCHES - 30 SEC SQUAT THRUST -30 SEC REST 30 SEC 2 SETS UPPERBODY TRIPPLE PUSH UP - 1,2,3 PAUSE REPEAT NEGATIVE RING ROWS BUMPER PLATE PRESSES BUMPER PLATE BENT ROWS BUMPER PLATE STANDING TRUCK DRIVERS LOWERBODY AROUND THE CLOCK LUNGES COSSACK SQUAT SPLIT STANCE SINGLE LEG PLYOS PRISONER SQUATS SPRINTS CORE SEATED AB CIRCLES INTERNAL MOUNTAIN CLIMBERS MARCHING PLANKS HOLLOW OPPOSITE KNEE TOUCHES FLUTTER TO SCISSOR COMBO (4 COUNT) C1
KBELL SINGLE ARM SWINGS 4 X 8 EACH SIDE C2 KBELL SINGLE ARM SQUATS 4 X 8 EACH SIDE C3 KBELL SINGLE ARM PLANK AND PULL 4 X 8 EACH SIDE C4 KBELL CROSSOVER CLEANS 4 X 8 EACH ARM C5 CORE KBELL SINGLE ARM HOLLOW HOLD KBELL JACKNIVES KBELL KNEE TUCKS 40/20 X 3 GW
10 SWING KICKS 10 AIR SQUATS 10 PUSH UPS DYNAMIC STRETCHES SHUTTLE RUNS 30/30 X 3 C1- AGILITY LATERAL HI KNEES OVER CONES LEFT AND RIGHT 30/30 X 3 C2-SPEED FAST FEET STOP AND GO RUNS (USE CONES AS STOPPING POINTS) 30/30 X 3 C3-MC 15 WEIGHTED BOX STEP UPS 35/50# 15 KBELL SUMO HI PULLS 35/50# 15 SIT UPS 15 MIN - CONTINUOUS ROUNDS REST 3 MIN C4-MC 25 DU'S OR 50 SINGLES 7 SQUAT THRUST EMOM - 10 GW
10 JUMPING JACKS 10 SWING KICKS 10 AIR SQUATS DYNAMIC STRETCHES S1 LANDMINE SINGLE ARM PRESS 4 X 8 EACH SIDE S2 ROTATING LANDMINES 4X 8 EACH SIDE S3 LANDMINE SINGLE ARM HI PULLS 4 X 8 EACH SIDE S4 LANDMINE SQUAT TO TWO HAND PRESS 4 X 8 S5 LANDMINE STATIC PRESS W/ KNEE LIFTS 4 X 8 GW
10 WALL SCAP STRETCH 10 INCH WORMS 10 PLYO JUMPS DYNAMIC STRETCHES BELLY SPRINTS 30/30 X 3 C1 30 DU'S OR 60 SINGLES 10 T2B OR K2E ( SCALE IS JACKNIVE SIT UPS) 8 SNATCHES 55/75# 6 LATERAL BAR BURPEES 7 MIN ON - 1 MIN REST 2 ROUNDS C2 30 KBELL SWINGS 35/50# 10 HANDSTAND PUSH UPS ( SCALE IS HR PUSH UPS) 8 SQUAT CLEANS 55/75# 6 WEIGHTED BROAD JUMPS 7 MIN ON - 1 MIN REST 2 ROUNDS C3 TEAM ROW - MAX CALORIES 8 MIN GW
10 SWING KICKS 10 AIR SQUATS 10 PUSH UPS PVC MOBILITY WALKING KBELL SWINGS - 30/30 X 3 S1 FRONT SQUATS (FROM GROUND) 4 X 6 S2 BARBELL WIDE GRIP BENT ROWS 4 X 8 S3 DECLINE PUSH UPS ( FEET ELEVATED) 4 X 8 S4 KBELL OH WEIGHTED WALKING LUNGES 4 X 8 S5 CORE LATERAL WALKING PLANKS W/ BAND AROUND WRIST 4 LEFT - 4 RIGHT HOLLOW HOLD WITH BAND AROUND WRIST MARCHING PLANK W/ BANK AROUND ANKLES PLANK JACKS W/ BAND AROUND ANKLES 30/30 X 3 EACH |
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January 2022
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