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WARM UP
STRETCH SHUTTLE RUNS BEAR CRAWLS PLANK 30/30 X 2 AGILITY LADDER: SPRINTS SKATER JUMPS LATERAL HI KNEES DOUBLE HOP TO SQUAT SINGLE LEG 1 MIN ON - 30 SEC REST ONE TIME THROUGH STRENGTH WORK SNATCHES 5 X 5 METCON METCON 3 PULL UPS 3 PUSH PRESSES 75/115# 3 T2B OR JACKNIVE SIT UPS 3 DUMBELL CARRY BOX STEP OVERS 25/35# 3 MIN ON - 1 MIN REST 3 ROUNDS
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WARM UP
PVC MOBILITY SWING KICKS TOE TOUCHES INCH WORMS DRAGON WALKS AIR SQUATS 30 SEC EACH X 1 METCON 1 10 KBELL SWINGS 5 AIR SQUATS EMOM- 5 MIN EMPTY BAR WARM UP 3POS- STRETCH 5 RDL'S 5 DEADLIFTS 5 HANG CLEANS 5 FRONT SQUATS STRENGTH WORK BAR COMPLEX 2 DEADLIFTS 1 HANG CLEAN 1 FRONT SQUAT START LIGHT 15 MINUTES TO WORK UP TO BEST HEAVY SET METCON 2 5 KBELL OH SQUATS LEFT HAND 3 BURPEES 5 OH SQUATS RIGHT HAND 3 BURPEES 25 DU' S OR 50 SINGLES 4 MIN ON - 1 MIN REST 2 ROUNDS KBELL WEIGHT 25/35# WARM UP
DYNAMIC STRETCHES SHUTTLE RUN BEAR CRAWL 30/30 X 2 SINGLE DUMBELL TRICEP OVERHEAD EXTENSIONS 4 X 8 BROAD JUMPS HOLDING MED BALL 3 X 10 RENEGADE ROWS ( 1 PUSH UP + 1 PULL EACH ARM =1 ) 3 X 8 METCON 8 WALL BALLS 10 DEADLIFTS 95/ 135 12 WEIGHTED SIT UPS 14/ 20# 6 MIN ON - 1 MIN REST 2 ROUNDS WARM UP
STRETCH JUMPING JACKS TOE TOUCHES SWING KICKS DRAGON WALKS MOUNTAIN CLIMBERS 30 SEC EACH "GOBBLER GAUNTLET" 2OOM RUN- 1 PERSON FROM EACH TEAM 50 TIRE FLIPS 50 DOMINO BURPEES 50 SYNC AIR SQUATS 100 SIT UPS 100 SLAM BALL OTS @25# 100 BARBELL THRUSTERS @ 45# 50 BALL RETRIEVE RELAY RUNS 50 SANDBAG OVER THE BOX TOSSES 50 DOMINO BURPEES 100 HANG POWER CLEANS @45# 100 WALL BALLS 100 DEADLIFTS @ 65# 200 CAL ROW FOR TIME FASTEST TEAM WINS WARM UP
DYNAMIC STRETCHES JUMPING JACKS - 30 SEC TOE TOUCHES - 30 SEC AIR SQUATS - 30 SEC PLANK - 30 SEC REST 30 SEC 2 ROUNDS UPPERBODY RING PUSH UPS DUMBELL HAMMER CURLS STANDING DUMBELL FLYS BOX DIPS DUMBELL CLEAN & PRESS 40/20 X 2 1 MIN REST LOWERBODY SWITCH JUMP LUNGE JUMP ROPE SIDE KICKS OVER BOX PLANK JACKS AGILITY LADDER - 2IN / 2 OUT 40/20 X 2 1 MIN REST CORE WALKING KBELL SWINGS KBELL T- PLANKS WEIGHTED FLUTTER KICKS INCH WORMS WEIGHTED SCISSORS 40/20 X 2 1 MIN REST Warmup
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WARM UP
PVC MOBILITY SHUTTLE RUN PUSH UPS PLANK 30/30 X 3 STRENGTH DUMBELL FRONT RAISES TO LATERAL RAISES 4 X 6 KBELL FRONT RACK BOX SQUATS 4 X 6 CORE HOLLOW HOLDS MARCHING PLANKS JACKNIVES 40/20 X 2 PARTNER WORKOUT 30 POWER CLEANS 65/95 4OOM RUN - 200 EA. RELAY STYLE 30 SEATED ROPE CLIMBS 400M RUN 30 BURPEES 400M RUN 20 MINUTE AMRAP 1 BAR PER TEAM - MUST AGREE ON SAME WEIGHT IF RAINING REPLACE RUNNING WITH ROWING WARM UP
PVC MOBILITY AIR SQUATS BELLY SPRINTS BEAR CRAWLS 30/30 X 2 SNATCH GRIP RDL'S 5 X 5 USE LIGHT WEIGHT TO REVISIT FORM SNATCH GRIP HI PULLS FROM THE HANG POSITION 5 X 5 SNATCHES 5 X 5 LIGHT WEIGHT TO REVISIT TECHNIQUE 25 DU'S OR 50 SINGLES 5 PULL UPS / RING ROWS 5 HR PUSH UPS 2 RUNS WALL TO WALL 3 MIN ON - 1 MIN REST 3 ROUNDS WARM UP
PVC MOBILITY SHUTTLE RUN KBELL G2OH GOBLET SQUATS PLANK 30/30 X 2 AMRAP # 1 12 THRUSTERS 65/95# 8 PLANK JACKS 5 MIN AMRAP - 2 MIN REST - USE THIS TIME TO ADD WEIGHT TO YOUR BAR AMRAP #2 12 DEADLIFTS 95/135# 8 BURPEES 5 MIN AMRAP - 2 MIN REST AMRAP #3 12 BOX STEP UPS 8 WEIGHTED JACKNIVES W/ BUMPER 5 MIN AMRAP - 2 MIN REST AMRAP # 4 2 MOUNTAIN CLIMBERS 8 PISTOLS OR ASSISTED PISTOLS W/ BOX 5 MIN AMRAP - FINISHED WARM UP
DYNAMIC STRETCHES KNEE TUCKS SWING KICKS AIR SQUATS TOE TOUCHES PLANK 30 SEC EACH CIRCUIT 1- BODY WEIGHT HI KNEES RUNNING IN PLACE PLYO JUMPS LATERAL LINE TOUCHES MOUNTAIN CLIMBERS HOLLOW ROCKS 40/20 X 2 1 MIN REST BETWEEN CIRCUIT 2 - SLAM BALL TOE TOUCHES BALL SLAMS G2OH STATIC HOLD SQUAT- ARMS STRAIGHT OUT RUSSIAN TWIST 40/20 X 2 CIRCUIT 3 - SINGLE DUMBELL ALT. BENT ROWS GOBLET SQUATS SINGLE ARM STANDING FLYS- SWITCH AT 20 SEC ALT. KICKBACKS WEIGHTED SCISSOR KICKS 40/20 X 2 WARM UP
WARM UP PVC MOBILITY JUMP ROPE 1 MIN ON - 30 SEC REST 2 ROUNDS STRENGTH WORK BARBELL SUPINATED GRIP BENT ROWS 4 X 8 BARBELL CURLS 4 X 8 BARBELL SHRUGS 4X 8 CIRCUIT STATIONS ROWING ROPE CLIMBS OR SEATED ROPE CLIMB BELLY SPRINTS NEGATIVE PULL UPS - USE BOX IF NEEDED HEAVY SLAM BALL OVER THE SHOULDER PLANK 1 MIN ON - 30 SECOND REST 2 ROUNDS WARM UP
PVC MOBILITY WALL TO WALL RUNS 30/30 X 3 METCON 1 8 A;TERNATING ARM KBELL SWINGS 8 SQUAT THRUST EMOM- 5 MIN EMPTY BARBELL WARM UP 3 POSITION STRETCH - 15 SECONDS EACH POSITION 3 POWER CLEANS 3 SQUAT CLEANS 3 PUSH JERKS 3 SPLIT JERKS STRENGTH CLEAN AND JERK 5X5 50-70% METCON 2 10 SIT UPS 10 DUMBELL SNATCHES @ 35/50 - SCALE AS NEEDED 10 DUMBELL OH SQUATS ( 5 EA. ARM) 4 MIN ON - 1 MIN OFF 3 ROUNDS WARM UP
SWING KICKS TOE TOUCHES KNEE TUCKS WINDMILLS JOG IN PLACE 30 SEC EACH 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 WARM UP
PVC MOBILITY SHUTTLE RUNS 30/30X3 METCON 1 AGILITY LADDER SPRINT LATERAL HI KNEES 2 IN 2 OUT SINGLE LEG SKIERS 1 MIN ON - 30 SEC REST X 1 EMPTY BAR WARM UP 3 POSITION STRETCH- CLEAN GRIP 3 DEADLIFTS 3 CLEANS 3 STRICT PRESS 3 PUSH PRESS STRENGTH WORK PUSH PRESS OFF RACKS 5 X 5 50-70% METCON 2 50 DU'S OR 100 SINGLES 12 KBELL SWINGS 6 PULL UPS OR RING ROWS 12 RUSSIAN TWIST W/ KBELL 3 MIN ON - 1 MIN REST 3 ROUND AMRAP WARM UP
PVC MOBILITY SHUTTLE RUN PUSH UPS BROAD JUMPS KBELL SWINGS GOBLET SQUATS KBELL G2OH 30/30 X 1 VETERANS DAY HERO WORKOUT "TOMMY MAC" 12 BURPEES 12 THRUSTERS 75/115 12 BURPEES 12 SNATCHES 75/115 12 BURPEES 12 JERKS 75/115 12 BURPEES 12 HANG SQUAT CLEANS 75/115 12 BURPEES 12 OVERHEAD SQUATS 75/115 2 ROUNDS FOR TIME 45 MIN TIME CAP SCALE WEIGHTS AS NECESSARY |
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November 2021
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