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Warm Up: 3 Rounds - :20sec on / :10sec off Down Up = Tuck Jump Alt lunges - arm OH Plank + Shoulder taps Cossack Squat Jumping Jacks Workout: HERO WOD...

19 July, 2020 /

Warm Up: Coaches Warm Up Workout: HERO SATURDAY "Hot Shots" 6 Rounds 30 x Air Squats 19 x Single Arm Power Cleans 7 x Single Arm DB Rows each arm...

17 July, 2020 /

Warm Up: 3 Rounds 10 x Leg Swings on each leg 10 x Reverse Lunges + Reach up 10 x Calf Pulses each leg 10 x Roll Outs Workout: For...

16 July, 2020 /

Warm Up: 6 min Running Clock 1 min Jog on spot 10 x Lunges 10 x Down to Up dog 10 x Single Leg DL 5/5 5 x Donkey Kicks :30sec Hollow...

15 July, 2020 /

Warm Up: Body Flow from Head to Toe then Light jog 2 mins Out / 2 mins back 3 Rounds 5 x Hinge Squat 20 x Arm Swings 5 x...

14 July, 2020 /

Warm Up: 3 Rounds 10 x Down to up Dog :30sec Hollow Hold 10 x Lunges + Rotation :30sec Arch Hold 10 x Low touch Jumping Jacks :30sec Tuck Ups Workout: 5...

13 July, 2020 /

Warm Up: Body flow from Head to Toe then 3 Rounds 100m Run - 50 out and back 5 x Inch Worms 10 x Jumping Squats 20 x Arm Swings each...

12 July, 2020 /

Warm Up: Movement Flow from Head to Toe then 3 Rounds - :30sec on / :10sec Off OH Walking Lunges Arm Circles Air Squats Shoulder Taps Good Mornings Mountain Climbers SATURDAY SWEAT - For Time 50...

10 July, 2020 /

Warm Up: 400m Jog Or 2min Skipping then 3 Rounds :20sec Hollow Hold :20sec Planks 10 x Good Mornings 10 x Jumping Squats 10 x Arm Circles Skill: DB/KB Clean + Jerks...

09 July, 2020 /

Warm Up: 3 Rounds 10 x Cat/Cow 10 x Down to Up dog 10 x Inch Worms 10 x Lunge Arms Over Head 10 x Seated Pike Leg lifts :20sec Hollow Hold Workout:...

08 July, 2020 /
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