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Warm Up: Coaches Warm Up Strength: Over Head Squat - from the floor Position + Technique then 4 x 1 x Power Snatch 5 x OHS Workout: 12 min AMRAP 4 x DB...

30 July, 2020 /

Warm Up: Coaches Warm Up Skill: Pull Up Progressions then 4 x 5 - 8 x Strict Pull Ups Workout: 3 RFT 1 Lap Run 30 x Single Arm OH...

29 July, 2020 /

Warm Up: Coaches Warm Up Triple EMOM 8 min EMOM ODD - :40sec Row/Bike EVEN - 10 - 12 x Thrusters @ 42.5/30 2 MIN REST 8 min EMOM ODD - :40sec...

28 July, 2020 /

Warm Up: Coaches Warm Up Strength: Back Squat 4 Sets Reps - 20 / 16 / 12 / 8 3 min rest - building slight and working on time under...

27 July, 2020 /

Warm Up: Coaches Warm Up Skill: TTB Prep and Breakdown Then 6 min EMOM ODD - :40sec TTB EVEN - :40sec Wallballs Workout: For Time 35 - 25 - 15 DB...

26 July, 2020 /

WELCOME BACK!!!!! Warm Up: Coaches Warm Up Skill: Pull Up Progressions - Hanging around! Workout: For Time 50 x Dubs 12 x Deadlifts 9 x Hang Power Cleans 6 x STOH @ 50...

24 July, 2020 /

Warm Up: 3 Rounds 1 min Skipping / Plate Jumps 10 x Single leg DL 5 x Inchworms Workout: HERO WOD "Sir Captain Moore" 100th Birthday 29 min AMRAP 25 x...

23 July, 2020 /

Warm Up: 2 Rounds 20m Shuttle 5 x Burpees then 2 Rounds 20m Shuttles 5 x Thrusters Workout: For Time 100 x Devils Press Every 2 mins 20m Shuttle Finisher: Durante Core 4...

22 July, 2020 /

Warm Up: Movement Flow from Head To Toe then 2 Rounds :30sec Wall Sit :30sec Plank :30sec Dead Bugs :30sec Jumping Lunges Workout: For Time 50 x V - Ups 50...

21 July, 2020 /

Warm Up: 2 Rounds - :30sec each movement Cat/Cow Plank Mountain Climbers Arch Hold Spider Dubs / Jumping Jacks Workout: Buy In: 1 Mile Run 30 x Box Jumps 30 x bent over Row 30...

20 July, 2020 /
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