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GW
SHUTTLE RUNS PLYO JUMPS INCHWORMS PLANK 40/20 X 2 STRENGTH WORK STRICT PRESS 5 X 6 60-80% CONDITIONING 1O DEADLIFTS 6 LATERAL BAR BURPEES 95/115 10 SIT UPS 3MIN ON- 1 MIN REST 3 ROUNDS
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GW
STRETCH BELLY SPRINTS 30/30 X 3 METCON 1 BATTLE ROPE AGILITY LADDER MED BALL SLAMS BEAR CRAWLS 30/30 X 2 STRENGTH SINGLE ARM OH SQUATS W/ KBELL 5 LEFT 5 RIGHT 5 SETS EA. LEG METCON 2 50 JUMP ROPE SINGLES - EMOM 3 MIN 1 MIN REST 30 KBELL SWINGS - EMOM 3 MIN 1 MIN REST 20 MED BALL SQUATS - EMOM 3MIN GW
PVC MOBILITY WALL TO WALL RUNS 30-30 X 3 METCON 1 10 KBELL SWINGS 6 SQUAT THRUST EMOM- 5 MIN EMPTY BAR 3POS - CLEAN GRIP 3 POWER CLEANS 3 SQUAT CLEANS SKILL / STRENGTH WORK - HANG SQUAT CLEANS USING PAUSES TO DEVELOP MORE CONTROL / POWER / STABILITY 15 MIN METCON 2 ROPE CLIMBS SANDBAG SPRINTS TIRE STRIKES TIRE FLIPS 40/20 X 3 EACH GW
STRETCH ANNUAL MEMORIAL DAY WORKOUT "MURPH" 1MILE RUN 100 PULL UPS 200 PUSH UPS 300 AIR SQUATS 1 MILE RUN THIS WILL BE THE ONLY WORKOUT FOR THE DAY AND WE WILL BE DOING THIS IN TWO DIFFERENT TIME BLOCKS FIRST WILL BE: 8AM TO 10 AM SECOND WILL BE : 12PM TO 2PM GW
PVC MOBILITY WALKING KB SWINGS WALKING KB LUNGES STATIC KB SQUAT HOLD 40/20 X 2 1 MIN REST BETWEEN STRENGTH WORK RDL'S 4 X 8 - START AT EMPTY BAR DEADLIFTS 4 X 8 START AT 50% OF 1RM CONDITIONING 50 JUMP ROPE SINGLES 15 SIT UPS 10 ALT. DUMBELL SNATCHES 5 BURPEES 8 MIN AMRAP 2 MIN REST THEN.. TEAM ROW 5 MIN FOR MAX CALORIES GW
DYNAMIC STRETCHES 2 MIN JUMPROPE UPPER RING PUSH UPS TRUCK DRIVERS ALT KBELL BENT ROWS KNEELING REVERSE GRIP KBELL PRESS NEGATIVE PULL UPS LOWER LATERAL CONE DOUBLE JUMPS WALL TO WALL SPRINTS BOX STRADDLE JUMPS DUCK WALKS PISTOLS CORE RUSSIAN 1/2 TWIST TO DUMBELL PRESS PLANK TO TOE TOUCH ALTERNATING JACKNIVES SUPERMANS WEIGHTED UPWARD CHOPS 40/20 X 2 EACH GW
10 SWING KICKS 10 INCH WORMS DYNAMIC STRETCH WARM UP BRIDGE RUN STRENGTH WORK BENT ROWS 4 X10 LANDMINES 4 X8 CONDITIONING 10 HANG POWER CLEANS 65/95 10 BURPEES TO PLATE 10 OH ALT LUNGES 10 MIN AMRAP GW
10 ANCHORED SQUATS DYNAMIC STRETCHES WARM UP BATTLE ROPE PLYO JUMP PLANK 40/20 X 2 STRENGTH WORK WEIGHTED BOX SQUATS IN FRONT RACK W/ KBELLS 4 X 10 CONDITIONING 10 PUSH PRESS 65/95 10 MED BALL SLAMS 10 WEIGHTED JACKNIVES 2 RUNS WALL TO WALL 12 MIN AMRAP GW
10 ANCHORED SQUATS STRETCH METCON 1 AGILITY LADDER SPRINTS SKIERS SCISSORS 2 IN 2 OUT SINGLE LEG 5 ROUNDS STRENGTH WORK DEADLIFTS 5 X 5 60-80% METCON 2 20 WALL BALLS 14 SPIDERMAN PUSH UPS 10 BOX JUMP OVERS OR STEP OVERS 5 ROUNDS FOR TIME 12 MIN TIME CAP 10 WALL SCAP STRETCH
PVC MOBILITY WARM UP 10 JUMPING JACKS 10 INCH WORMS 30 SECOND PLANK 4 ROUNDS STRENGTH BAR COMPLEX SNATCH TO OH SQUAT 15 MIN TO BEST HEAVY SET CONDITIONING 15 KBELL SWINGS 10 SIT UPS 5 GOBLET SQUATS 4 MIN ON - 1 MIN REST 2 ROUND AMRAP GW
DYNAMIC STRETCH UPPERBODY TEMPO RING ROWS KBELL RACK CARRY KBELL SNATCH SPIDERMAN PUSH UPS REVERSE KBELL PRESS LOWERBODY LATERAL SHUTTLE RUNS BANDED UP DOWNS WEIGHTED SQUAT HOLDS AGILITY LADDER SINGLE LEG BANDED SQUAT TOUCH CORE HOLLOW TOSS WEIGHTED TEMPO FLUTTER KICKS SHOULDER TAPS T- PLANKS SPLIT STANCE LATERAL MED BALL TWIST W/ TEMPO GW
DYNAMIC STRETCHES INCH WORMS PLYO JUMPS HOLLOW HOLDS MOUNTAIN CLIMBERS 30/30 X 2 STRENGTH WORK SINGLE ARM KBELL OH SQUATS 4 X 8 EA. ARM SINGLE LEG RDL'S 4 X 6 EA. LEG CONDITIONING 10 G2OH 25/45# 6 ALT LUNGES 10 MIN EMOM GW
STRETCH WARM UP SHUTTLE RUN - 20 SEC INCH WORMS - 20 SEC REST 20 SEC 3 SETS STRENGTH WORK SQUAT CURLS 5 X 8 DUMBELL SEATED BOX PRESS 5 X 8 CONDITIONING 50 JUMPROPE SINGLES 15 BOX STEP UPS 10 MOUNTAIN CLIMBERS 5 BURPEES 1 RUN WALL TO WALL 10 MIN AMRAP GW
10 PUSH UPS 10 ANCHORED SQUATS PVC MOBILTY WARM UP BATTLE ROPE RING ROWS MED BALL WALL TOSS SKATER LUNGES HIP BRIDGES 40/20 X 2 CORE WORK RUSSIAN HALF TWIST WITH DB PRESS PLANK AND ROW SIT UP PRESS PLANK TO KNEE TOUCH 360'S 40/20 X 2 1 MIN REST BETWEEN CONDITIONING 20 KBELL SWINGS 20 AIR SQUATS 20 HR PUSH UPS 10 MIN AMRAP 2 MIN REST FINISH WITH 2 MIN MAX REP TIRE FLIPS TEAMS |
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January 2022
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