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Category

Daily Workouts

WOD for 122617

December 25, 20170
Segment 1 (warmup): 2 Rounds: 15 Jumping Jacks 8 alt. Step Back Lunges 15 Single Unders 5 Tempo Goblet Squats (32X1) Couch Stretch x 90 secs ea. Leg Pigeon Pose x 1:00 ea Leg Swings x 10 ea. F/B Leg Swings x 10 ea. S2S Empty Barbell Kang Squat (Good morning + BS) x 7...
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Christmas Day 2017

December 24, 20170
Segment 1 (warmup): 8 Minutes of Consistent Movement: 7 Hang Muscle Cleans (Empty Bar) 7 Air Squats 5 Burpee + Jump and touch pullup bar 5 Knee or Box Pushups 20 sec Plank Hold Row 350 Meters/Bike 15 Calories Segment 2: “Milk and Cookies” 15 Minute AMRAP 12 Cleans (135/95) 12 Pushups 25 Abmat Sit...
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12 Days of Strength & Conditioning 2017

December 23, 20170
1 – Burpee Pull-Up 2- Turkish Get Ups 3- Knees to Elbows 4- Wall Ball 5- Kettlebell Swings 6- Box Jumps 7- Push Presses 8- Med Ball Cleans 9- Double Unders 10- Jumping Lunges 11- Push Ups 12- Pullups – The first round is just one burpee pullup. Then the second round is 2 turkish...
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WOD for 122317

December 22, 20170
Segment 1 (warmup): Pigeon :30 each side Post Assisted Squat Hold 1:00 2 rds with a LIGHT KB: 200m Run 8 Inch Worms (with push-up) 10 Wide Grip Kip Swings 12 Goblet Hold Cossacks (6 ea. side) 14 KB Strict Press (7 ea. arm) Segment 2: 10 Minutes to find a 1RM High Hang Squat...
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WOD for 122217

December 21, 20170
Segment 1 (warmup): Post Lat Stretch 1:00 each side Front Rack Stretch on Wall :30x 2 3 rds: 10 PVC Good Mornings 10 PVC Back Rack Lunges 10 PVC BTN Press 10 PVC OHS Segment 2: Overhead Squat 4×5 starting @ 65% of 1RM Rest 2:00 b/w sets Focus on posture and position Segment 3:...
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WOD for 122117

December 20, 20170
Segment 1 (warmup): Straight Arm Alt. Partner Plank Claps x 50 (ea. hand =1 rep) T,I,Y’s x 10 each Plank hold x 20 Sec 3 Pushups Side Plank x 15 Sec 3 Pushups Side Plank x 15 Sec 3 Pushups Tabata Hollow Body Hold x 3 sets Headstand Progressions into 10 Sec Free Space Headstand...
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WOD for 122017

December 20, 20170
Segment 1 (warmup): Toy Soldier March x Down Butt Kickers x Back Bear Crawl (straight legs)x Down Walking Lunges x Back Post Supported Hamstring Stretch x 1:00 ea. Banded Leg Good Morning x 10 ea. Leg – Barbell- 2 sets, 2nd set w/ light weight 7 Top Half Deadlifts (from hip to knee) 7 Bottom...
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WOD for 121917

December 18, 20170
Segment 1 (warmup): 30 Plate Hops 15 Sumo Stance Reaching Ground to Overhead w/ Plate 5 Traveling Inchworm (1-3 pushups each rep) 10 ea. T Spine Rotations (in the lunge position) 10 Cat/Cows -Rowers- In pairs, 1 athlete at a time, then switch 100 meters- Upper Body only 100 meters-Legs only 100 meters- All Together...
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WOD for 121817

December 17, 20170
Segment 1 (warmup): 2 rounds: 250 Meter Row 12 alt. reverse goblet hold lunges 10 ea. single arm KBS -Grab barbells and squat racks- 10 Russian Baby Makers 10 each. leg swings (fwd & back + side 2 side) 10 barbell good mornings 5 barbell paused back squats (3 sec pause) Segment 2: Tempo Back...
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WOD for 121717

December 16, 20170
Segment 1 (group warmup): Duck Walk Tag Play tag but members have to move around by duck walking. Keep the time short (1-2 mins) between changing the tagger Segment 2: “Pet Rock”, with a partner For time: 400m run 125 abmat sit ups 100 push ups 75 pull ups 50 ring dips 400m run *For...
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