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Siteplicity

Hustle workout for 04/03/20

April 2, 20200
Whiteboard Brief: Warm-Up: 2 RDS Tabata StyleHigh KneesArm Swings Across/Up and DownPrisoner SquatsStrict PressCalf RaisesWOD 1: 4 Rounds3:00 On/1:00 Off:15 Box Jumps or Step-Ups (On Stairs or Tuck Jumps)12 Push Ups9 Thrusters (KB, DB, Backpack)*Pick Up Where You Left OffWOD 2: 4 Rounds8 Weighted Glute Bridges:40 Wall Sit (with or without weight):90 Rest
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Strength & Conditioning workout for 04/03/20

April 2, 20200
Whiteboard Brief: Warm Up: 2 rounds 20 Lateral Hops 10 Knee To Chest 20 Butt Kickers 10 Knee To Chest 20 Flutter Kicks Build: Chest/Back EMOTM x 16 Mins: 1) 6-12 Single Floor Press (Right Arm) 2) 6-12 Single Arm Bent Over Row (right arm) 3) 6-12 Single Floor Press (Left Arm) 4) 6-12 Single...
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March Kool-Aid Club-2020

April 2, 20200
Congratulations to our March CFD Kool Aid Clubbers!  This month, we celebrate Seth Brenner as our Kool-Aid champion with 28 check-ins! Our athletes checked in for 2,462 classes last month! Brenner, SethPache, NathanielUlak, AlbertPflum, SamanthaLucas, JanaCoronado, EduardoRao, JuliaBassil, ChristopherShurgin, AmandaKrellwitz, PaulMangano, DinoCurtis, MichelleDwyer, CarolineBram, CurtisBackes, KaitlinForbes, BrendanWeinstein, DaniellaMosier, ErinBaxter, LaurenTrott Rickards, MikaelaCoda, DanDaniels, RisaCid del...
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Hustle workout for 04/02/20

April 1, 20200
Whiteboard Brief: Warm-Up: 2 Rounds20 Lateral Hops10 Knee To Chest20 Butt Kickers10 Knee To Chest20 Flutter KicksWOD 1: 12′ AMRAPBuy-in: 800m Run (or 4 min. Run)-Then-3-6-9-12-15-18, etc.Up DownsBicycles (R/L = 1)EMOM 20 Penguin Taps (or DUs)WOD 2: Farmer’s Carry Cool Down3 Rounds:30 Single Right Side Farmer’s Carry:30 Single Left Side Farmer’s Carry1:00 Rest
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Strength & Conditioning workout for 04/02/20

April 1, 20200
Whiteboard Brief: Warm Up: 2 Rounds, Tabata style (:20 seconds on :10 seconds off) High Knees Arm Swings Across/Up and Down Prisoner Squats Strict Press Calf Raises Build: Hammies “Romanian Deadlift Marathon sets” 3 sets: 10 Reps of the following stances: Close (feet 1-2 inches apart) Hip width Shoulder width Sumo (hands between legs) *Yes,...
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Strength & Conditioning workout for 04/01/20

March 31, 20200
Whiteboard Brief: Warm Up: 2 rounds 1 min. Tabata Mountain Climbers 6 Samson Lunge with Torso Twist 8 Bootstrap Squats 10 Glute Bridges :15 sec. Crab Hold Build: Core 3-4 rounds: 10 Situps 10 V Ups 10 Tuck ups rest :60 b/w sets *Goal is to rest as little as possible between each movement Conditioning:...
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Hustle workout for 04/1/20

March 31, 20200
Whiteboard Brief: Warm-Up: 2 Rounds1 min. Tabata Mountain Climbers6 Samson Lunge with Torso Twist8 Bootstrap Squats10 Glute Bridges:15 sec. Crab HoldWOD 1: A Lil’ Strength Werk1) 3 x 10 KB Cossack Lunges2) 2 x 20 Reverse Lunges (KB or Backpack (Goblet, OH))WOD 2: 8′ AMRAP8 Air Squats8 KB Swings (or Backpack Swings)4 Alternating Pistols (Single...
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Strength & Conditioning workout for 03/31/20

March 30, 20200
Whiteboard Brief: Warm-Up: 2 Rounds 20 Jumping Jacks 5 Slow Arch Ups 5 Inch Worm Push-Ups1 10 Slow Good Mornings 10 Walk the Dogs Build: Shoulders 3-4 sets: 10 each arm Strict or Push Press (with 3 count lower) :20 HS hold or feet elevated Straight Arm Plank rest :60-:90 b/w sets Conditioning: 5 Rounds...
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Hustle workout for 03/31/20

March 30, 20200
Whiteboard Brief: Warm-Up: 2 Rounds20 Jumping Jacks5 Slow Supermans5 Inch Worm Push-Ups10 Slow Good Mornings10 Walk the DogsWOD 1: 16′ EMOMMin. 1: 14 KB (or Backpack) DeadliftsMin. 2: 12 V UpsMin. 3: 10 KB Push Press (5/5 or 10 Backpack Push Press)Min. 4: :45 PlankWOD 2: Core Cash Out3 Rounds:8 Hollow to Arch RollsMax Hollow...
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Hustle workout for 03/30/31

March 29, 20200
Whiteboard Brief: Warm-Up: 2 RDS Tabata StyleButt KickersHigh KneesToy Soldier KicksSquats with 2 Second Hold in BottomBodyweight Russian TwistsWOD 1: For TimeBuy In: 250m Run (or 1:15 Run or Jog in Place)5 Rounds:10 Lunges (10/10)10 Air Squats10 Sit-Ups Cash Out: 250m Run (or 1:15 Run or Jog in Place)WOD 2: Core Cash Out3 x 20/20 Russian...
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