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GW
10 SWING KICKS 10 ANCHORED SQUATS METCON 1 25 WALL BALLS 25 BOX JUMPS / STEP OVERS 2 ROUNDS FOR TIME STRENGTH WORK FRONT SQUAT 5 X 5 55-75% 10 DEADLIFTS 95/135# 8 LATERAL BAR BURPEES 6 HANDSTAND PUSH UPS 12 MIN AMRAP
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GW
PVC MOBILITY JUMP ROPE 2 MIN METCON 1 BROAD JUMPS 20 SEC SPIDERMAN PUSH UPS 20 SEC REST 20 SEC 3 SETS EMPTY BAR 3 POS CLEAN 5 POWER CLEANS 5 SQUAT CLEANS 5 PUSH JERKS 5 SPLIT JERKS STRENGTH WORK CLEAN AND JERK 5 X 5 METCON 2 50 JUMP ROPE SINGLES 25 SIT UPS 50 JUMP ROPE SINGLES 25 KBELL SWINGS 4 ROUNDS FOR TIME GW
STRETCH WALL TO WALL 30/30 X 3 UPPERBODY 3-2-1 PUSH UPS ISO CURLS REVERSE KBELL PRESSES OH TRICEP DUMBELL EXTENSIONS BAND "FACEPULLS" LOWERBODY SANDBAG SQUATS BOX STRADDLE JUMPS SQUAT THRUST TO BROAD JUMP JUMP ROPE LATERAL SHUTTLE RUNS CORE MED BALL MOUNTAIN CLIMBERS MED BALL KNEE TUCKS MED BALL RUSSIAN HALF TWIST MED BALL HOLLOW HOLDS MED BALL 90 DEGREE CRUNCH GW
SHUTTLE RUN 30/30 X 3 STRETCHES SKILL WORK AGILITY LADDER 1 MIN ON - 30 SEC REST 5 ROUNDS STRENGTH WORK EMPTY BAR WARM UP BACK SQUATS 5 X 5 65-85% METCON 25 DU'S OR 50 SINGLES 10 HANG CLEANS 65/95# 10 SIT UPS 10 MIN AMRAP GW
10 JUMPING JACKS 10 AIR SQUATS 30 SECONDS MOUNTAIN CLIMBERS 30 SECONDS PLANK STRETCH 12 DAYS OF CROSS-MAS 1 SPRINT 2 BURPEES 3 G2OH W/ BUMPER PLATE 25/45# 4 SPIDERMAN PUSH UPS 5 KBELL SWINGS 35/50# 6 AIR SQUATS 7 JACKNIVES 8 OH LUNGES W/ BUMPER PLATE 9 HR PUSH UPS 10 SIT UPS 11 BOX JUMPS 18/24" 12 WALL BALLS 45 MIN TIME CAP GENERAL WARM UP
DYNAMIC STRETCHES WALL TO WALL RUNS - 30/30 X 3 METCON 1A TIRE FLIPS 2 MIN ON - 1 MIN REST - DONE AS TEAMS METCON 1B TIRE STRIKES W/ HAMMER 20 SEC PER PERSON - 4 ROUNDS EACH STRENGTH WORK EMPTY BAR 3POS- CLEAN 3-2-1-POWER 3-2-1 SQUAT CLEANS 60% X 3 65% X 3 70% 3 X 3 80% X 5 60% X 10 METCON 2 50 WALL BALLS 50 DEADLIFTS 95/135# 50 LATERAL BAR BURPEES FOR TIME STRETCH
SHUTTLE RUN BROAD JUMP SQUAT THRUST 30/30 X 2 UPPERBODY RING PUSH UPS BENT OVER ROWS SPLIT STANCE STATIC HOLDS LATERAL SHOULDER SWINGS SINGLE ARM CLEAN AND PRESS LOWERBODY WALL TO WALL SPRINT GOBLET SQUAT W/ PAUSE SINGLE ARM RACK STEP UPS ALT. LUNGES SIDE STEP SQUATS CORE HOLLOW HOLD RUSSIAN TWIST GET UP SIT UPS SPLIT STANCE SIDE TWIST JACKNIVES GW
10 PUSH UPS PVC MOBILITY METCON 1 INCH WORMS BEAR CRAWLS SIT UPS 30/30 X 2 STRENGTH WORK STRICT PRESS 5 X 6 60-80% METCON 2 10 SQUAT SNATCHES 65/95# 8 FRONT SQUATS ( SAME BAR ) 6 T2B OR K2E 10 MIN AMRAP GW
PVC MOBILITY METCON 1 SHUTTLE RUNS 30/30 X 3 STRENGTH WORK - KBELL 360 HIP TO SHOULDER RAISES COSSACK SQUATS OH SQUATS T PLANK 40 / 20 X1 METCON 2 TEAM WORKOUT PART 1... HALF THE TEAM DOES 100 DU'S OR 200 SINGLES WHILE THE OTHER HALF OF THE TEAM DOES 50 CLEANS 75/115# -55/ 95# THEN TEAMMATES SWITCH AND DO SAME NUMBER OF REPS ,OPPOSITE MOVE ONCE BOTH MOVES ARE DONE COMPLETELY..TEAMS MOVE ON TO PART 2 PART 2... HALF THE TEAM DOES 50 LATERAL BAR BURPEES WHILE THE OTHER HALF DOES 150 KBELL SWINGS 35/50# - 20/35# THEN SWITCH 20 MIN TIME CAP TO COMPLETE PARTS 1 AND 2 OR GET AS MANY REPS AS POSSIBLE IF A TEAM BEATS PART 1 AND 2 WITH TIME REMAINING … RE- START WORKOUT FOR ADDITIONAL REPS GW
30 SEC HANDSTAND HOLD OR PLANK DYNAMIC STRECHES METCON1 15 WALL BALLS 14/20# 20 WEIGHTED WALKING LUNGES 14/20# 2 ROUNDS FOR TIME STRENGTH WORK DEADLIFTS 5X5 60-80% METCON 2 15 SQUAT THRUST 10 SPIDERMAN PUSH UPS 2 WALL TO WALL RUNS 3MIN ON - 1 MIN REST 3 ROUNDS GW
10 SWING KICKS 10 WALL SCAP STRETCHES 10 STATIONARY DRAGON STRETCHES PVC MOBILITY METCON 1 MED BALL WORK RUN FLOOR SLAMS TOE TAPS G2OH HOLLOW TOSS 40/20 EMPTY BAR 10 BENT OVER ROWS 10 PUSH PRESS STRENGTH WORK # 1 BENT OVER ROWS W/ SUPINATED GRIP 5 X 8 STRENGTH WORK # 2 ROTATING LANDMINES 3 X 10 EA. ARM METCON 2 50 DU'S / 100 SINGLES 21 CLEANS - RX65/95# 40 DU / 80 SINGLES 15 CLEANS 30 CLEANS 9 CLEANS FOR TIME 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 ELEVATED DUMBELL RAISES STANDING DUMBELL AROUND THE WORLDS PULSATING DUMBELL CURLS REVERSE DUMBELL FLYS LOWERBODY DEFECIT FORWARD 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) 40/20 X 2 GW
10 ANCHORED SQUATS 10 WALL SCAP STRETCH PVC MOBILITY METCON 1 10 BOX JUMPS 10 PUSH UPS 5 ROUNDS FOR TIME STRENGTH WORK HANG SNATCH TO OH SQUAT COMPLEX PRACTICE 15 MIN TO BEST SET METCON 2 20 DU'S OR 40 SINGLES 6 JACKNIVES EMOM- 10 MIN GW
DYNAMIC STRETCHES AGILITY LADDER 1 MIN ON- 30 SEC OFF 5 ROUNDS SKILL WORK CLEAN AND JERK TECHNIQUE EMPTY BAR BUILD TO LIGHT WEIGHT METCON TEAM WORKOUT 1000M ROW 100 WALL BALLS 100 KBELL SWINGS 100 PUSH PRESS RX 65/95 - SCALE 55/75# 100 OH WALKING LUNGES 15/25# BUMPER PLATE 100 CAL ROW FOR TIME 18 MIN TIME CAP TO FINISH OR GET AS MANY REPS AS POSSIBLE GW
30 SEC PLANK DYNAMIC STRETCHES METCON 1 INCH WORMS DRAGON WALKS DUCK WALKS SUPERMAN PLANK 30/30 X 2 STRENGTH WORK WEIGHTED GOOD MORNINGS 5 X 5 START LIGHT METCON 2 4 DEADLIFTS 95/135# 8 BURPEES TO PLATE 3 MIN ON - 1 MIN REST 3 ROUNDS |
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September 2022
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