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DYNAMIC STRETCH SHOULDER / LAT ACTIVATION HANDSTAND HOLD DUMBELL PENDULUM PULLS STRAIGHT ARM LAT PULL DOWS W / PVC METCON 1 SQUAT THRUST TO BROAD JUMP 30 / 30 X 3 "FOCUS ON LOAD & LANDING" STRENGTH WORK SNATCHES ALL VARIATIONS POWER/ HANG POWER SQUAT / HANG SQUAT * PRACTICE W/ WEIGHT THAT ALLOWS YOU TO DO ALL THE MOVES* METCON 2 10 DEADLIFTS - 95/135# 8 BAR FACING BURPEES 25 DU'S OR 50 SINGLES 10 MIN AMRAP
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GW
10 WALL SCAP STRETCHES DYNAMIC STRETCHES METCON 1 6 BOX JUMP OVERS 6 WEIGHTED JACKNIVES EMOM- 7 MIN STRENGTH WORK JERKS OFF RACK 60% X 5 65% X 5 70% 3 X 3 75% 3 X 3 80 % X 5 METCON 2 " KAREN " 150 WALL BALLS FOR TIME GW
PVC MOBILITY METCON 1 BRIDGE RUN FOR TIME STRENGTH WORK 15 MIN TO ESTABLISH BEST MAX REP OF 1 POWER CLEAN 2 FRONT SQUATS METCON 2 50 DU'S OR 100 SINGLES 200M RUN 21-15-9 OF KBELL SWINGS - PULL UPS - PUSH PRESS 65/95 200M RUN 50 DU'S OR 100 SINGLES FOR TIME GW
INCH WORMS SWING KICKS DRAGON WALKS 10 REPS EACH STRETCH UPPER BODY ALTERNATING WIDE GRIP / NARROW GRIP PUSH UPS MED BALL SLAMS KBELL BENT OVER ROWS KBELL CLEAN AND PRESS KBELL NEGATIVE CURLS LOWER BODY 3-2-1 SQUAT JUMPS SHUTTLE RUN DOUBLE BOX JUMPS AGILITY LADDER MED BALL OH LUNGES CORE PLANK TO KNEE TOUCH MED BALL JACKNIVES KNEELING MED BALL WALL TOSS MOVING PLANKS HOLLOW TOSSESS GW
10 AIR SQUATS 10 DRAGON WALKS 10 PUSH UPS PVC MOBILITY METCON 1 AGILITY LADDER SPRINT SKIER DOUBLE HOP SCOTCH ICKY WALKING PLANK STRENGTH WORK BACK SQUAT AT TEMPO 55-75% METCON 2 POWER CLEANS 65/95# PISTOLS 2-4-6-8-10 ETC... 12 MIN AMRAP GW
10 INCH WORMS DYNAMIC STRETCHES SKILL / ACCESSORY WORK RACK/FARMERS SPLIT CARRY - 30/30 X 3 HOLLOW & ARCH PVC DRILL KIP SWINGS METCON 1 8 G2OH 25/45# 4 ALT WEIGHTED LUNGES EMOM- 6 MIN STRENGTH WORK OH SQUATS 5X5 METCON 2 50 BOX JUMPS 50 SIT UPS 50 DEADLIFTS 75/115 FOR TIME GW
10 TOE TOUCHES 10 SWING KICKS STRETCH METCON 1 400M RUN 16 WALL BALLS 10 SPIDERMAN PUSH UPS 10 MIN AMRAP STRENGTH WORK BAR COMPLEX 1 POWER CLEAN 2 HANG SQUAT CLEANS WORKING UP TO BEST HEAVY SET METCON 2 " MEGAN" BURPEES KBELL SWINGS 35/50 DOUBLE UNDERS 21-15-9 FOR TIME GW
SHUTTLE RUN 30/30 X 3 PVC MOBILITY METCON 1 10 AIR SQUATS 8 GET UP SIT UPS ( 4 EA. ARM ) EMOM - 6 MIN STRENGTH WORK HINGE LIFT - 5X5 WIDE GRIP HI PULLS - 5X5 METCON 2 "ISABEL" 30 SNATCHES RX- 95/135 - INTERMEDIATE 75/115 - SCALE 65/95 FOR TIME GW
STRETCH WALL TO WALL 30/30 X 3 UPPERBODY BATTLE ROPE FARMERS CARRY TIRE STRIKES DUMBELL ALT. PRESS RING ROWS LOWERBODY AGILITY LADDER BOX SQUATS TRIPLE BROAD JUMPS JUMP ROPE ALT JUMP LUNGES CORE FLUTTER KICKS SCISSOR KICKS HI HIPS LEG TOSSES FLOOR WIPERS 40/20 X 2 EACH GW
PVC MOBILITY METCON 1 BRIDGE RUN STRENGTH WORK BACK SQUAT 5 X 5 METCON 2 TEAM WORKOUT 150 CALORIE ROW - SPLIT 100 WALL BALLS 14/20# - SPLIT 80 JUMP ROPE SINGLE - EACH 60 SYNC SIT UPS 40 SYNC PUSH UPS 20 KBELL SWINGS- EACH 18 MIN AMRAP GW
10 WALL SCAP STRETCH DYNAMIC STRETCHES BEAR CRAWLS 30/30 X 3 METCON 1 25 DU'S OR 50 SINGLES 12 PUSH UPS 4 ROUNDS FOR TIME STRENGTH WORK PRACTICE HANG POWER CLEANS START AT 50 % OF YOUR CLEAN 1RM METCON 2 " FRAN" THRUSTERS 65/95 PULL UPS 21-15-9 FOR TIME GW
10 INCH WORMS 10 SWING KICKS DYNAMIC STRETCHES METCON 1 6 BURPEE BOX JUMP OVERS EMOM- 6 MIN STRENGTH WORK 10 WEIGHTED GOOD MORNINGS 10 RDL'S 10 CONVENTIONAL DEADLIFTS DEADLIFTS 5 X 5 60-80% METCON 2 200M RUN 18 ALTERNATING KBELL SNATCHES 18 KBELL ALT. LUNGES 18 SIT UPS 12 MIN AMRAP GW
PVC MOBILITY BEAR CRAWL 20 SEC BROAD JUMPS 20 SEC REST 20 SEC 3 SETS METCON 1 25 DU'S OR 50 SINGLES 15 KBELL SWINGS EMOM- 6 MIN ALTERNATING MOVEMENTS STRENGTH WORK PRACTICE SPLIT JERK TECHNIQUE METCON 2 " THE CHIEF" 3 POWER CLEANS RX 95/ 135# 6 PUSH UPS 9 AIR SQUATS 3 MIN ON- 1 MIN OFF 5 ROUNDS GW
10 INCH WORMS DYNAMIC STRETCHES WALL TO WALL SHUTTLE RUN 30/30 X 2 UPPER BODY MED BALL FLOOR SLAMS MED BALL PUSH UPS MED BALL SQUAT PRESS MED BALL G2OH MED BALL TRICEP EXTENSIONS LOWER BODY MED BALL TOE TAPS MED BALL SQUATS MED BALL WALKING OH LUNGES MED BALL PLYO JUMPS MED BALL SPRINTS CORE MED BALL RUSSIAN TWIST MED BALL PLANK MED BALL JACK NIVES MED BALL SIT UP PRESSES MED BALL WHEEL BARRELS 40/20 X 2 |
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September 2022
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