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Warm Up: Coaches Warm Up then Clean Warm Up Workout: 16 min AMRAP 2 x lap Run 50 x Wallballs @ 14/10 40 x Dubs 30 x Pull ups 20...

11 August, 2020 /

HEAVY DAY Warm Up: Coaches Warm Up Strength: Push Press 6 - 5 - 4 - 3 - 2 - 1 From the Floor Accessory Work: 3 Sets 20 x Push Ups...

10 August, 2020 /

Warm Up: Coaches Warm Up Skill: 8 min EMOM ODD - :40sec Dubs EVEN - :40sec Bar MU Workout: 7 min Time Cap 100 x Air Squats 60 x KB Swings...

09 August, 2020 /

Warm Up: Coaches Warm Up Workout: "Beirut Tribute WOD" Buy In: 137 x Sync Air Squats 4 Rounds 8 x Sync TTB 20 x Power Cleans @ 50/30 - split reps 20...

07 August, 2020 /

Warm Up: Coaches Warm Up Strength: Cleans Building go technique to 50-60% then Every :30sec x 15 1 x Power Clean 1 x Squat Clean Workout: 10 min AMRAP 12 x...

06 August, 2020 /

Warm Up: Coaches Warm Up Skill: Kettlebell Snatch then 6min EMOM 6 - 10 x Kb Each Arm Workout: 3 RFT 10 x HR Push Ups 20 x V- Ups...

05 August, 2020 /

Warm Up: Coaches Warm Up HEAVY DAY Strength: Deadlifts 10 - 8 - 6 - 4 - 2 Build over the sets but NOT MAX OUT! Accessory Work: 3 x...

04 August, 2020 /

Warm Up: Coaches Warm Up Workout: Benchmark "Kelly" 5 RFT 400m Run 30 x Box Jumps 30 x Wallballs ...

03 August, 2020 /

Warm Up: Coaches Warm Up Strength: Strict Pull Ups 4 x 5 - 8 Reps Workout: 3 Rounds For Time 500m Row / 1 x Lap Run 25 x Push...

02 August, 2020 /

Warm Up: Coaches Warm Up TEAM WOD SATURDAYS ARE BACK!!!!! Partner WOD 20 mins AMRAP - You Go I Go 8 x KB Swings @ 24/16 8 x KB Goblet Squats...

31 July, 2020 /
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