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Warm Up - 2 Rounds - 6 reps of each Cat/Cow Down to up dog Inch worms 3 Rounds - 20sec on / 10sec off High knees Dynamic triangle left leg bent Butt Kicks...

13 April, 2020 /

Warm Up: 3 Rounds :20sec On / :10ec off Cat / Cow Roll Outs Kick Throughs Lateral Lunges Workout 3 Rounds of Increased Intensity Round 1 - :40sec on / :20sec off...

12 April, 2020 /

Warm Up: 2 Rounds :30 sec Run/row/Bike/Mountain climbers :30sec Skip/Plate Jumps 5 x Burpees 5 x Push Ups 5 x Leg raises :30sec Plank :15sec Side plank each side Workout: 5 RFT...

09 April, 2020 /

Warm Up: 3 Rounds :30sec Row/Run/Bike/Mountain climbers 10 x Squats 10 x Lunges 10 x Jump Squats :30sec Plank Workout: 5 Rounds 10/10 x Rear Elevated Split Squats 20 x Heel...

08 April, 2020 /

Warm Up: 9 Min EMOM 1 - :30sec Air Squats 2 - :30sec Down Ups 3 - :30sec Tuck Ups 4 - :30sec Push Press 5 - :30sec Down Up Over...

07 April, 2020 /

Warm Up: 5 min AMRAP Use either DB/KB/Barbell/Ruck Sack 8 x Alt Chair/bench step ups 6 x Strict Press :20sec Mountain climbers Or Sprint on Spot Workout: 8 min Ladder 3 - 6...

06 April, 2020 /

Warm Up: 2 Rounds :30sec bike/run/row/mountain climbers :10sec Hollow Hold :20sec Shoulder Taps :20sec Hollow Rock 10 x Burpees 8 x Tuck Jumps Workout: 2 Rounds 2 min Skipping/ Plate...

06 April, 2020 /

HERO WOD "BRODIE" 20 min AMRAP 11 x Pistols OR Squat Jumps 11 x Renegade Press OR Push Ups 3 x Burpees 20 x Ab Mat Sit Ups ...

02 April, 2020 /

Warm Up: 2x :20sec on - :10 sec off Burpee to Air Squat Arm Circles High Knees Hollow Hold Skill: 3rds Every :45sec x 3 2 - 6 x HSPU Scale to pike push...

01 April, 2020 /

Warm Up: 1 min Jog then: 2 Rounds :30sec on each movement Front Scale Back Scale Down Ups Air Squats Workout: For Time 1 mile Run OR 200 x Jumping...

31 March, 2020 /
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