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HEAVY DAY Coach's Warm Up Strength: Front Squat Building to a Heavy Single for the day - 20 min Time Cap Accessory Work 4 x 12 x Barbell bent...

28 September, 2020 /

TEAM WOD SATURDAY Partner WOD For Time Buy In: 1000m Row + 50 Cal AB 42 - 30 - 18 Thrusters @ 42.5/30 Pull Ups Cash Out: 1000m Row + 50...

25 September, 2020 /

Warm Up: Coach's Warm Up Workout: Long Conditioning 40 min AMRAP - Heart Rate Zone 3 400m Run 25 x Russian Swings @ 24/16 500m Row 25 x KB Box Step...

24 September, 2020 /

Warm Up: Coach's Warm Up Skill: Bar MU - Scaling Options Workout: For Time 90 x Dubs 21 x Clean + Jerks @ 60/40 15 x Bar MU 9 x OHS...

23 September, 2020 /

HEAVY DAY Warm Up: Coaches Warm Up Strength: Push Jerk 5 - 4 - 3 - 2 - 1 Building to a heavy single for the day. Accessory Work 4x 12...

22 September, 2020 /

Warm Up: Coach's Warm Up Strength: Accumulate 5 min In a Hollow Hold Every time you break 5 x Burpees Workout: 3 RFT 15 x Power Cleans 20 x Front...

21 September, 2020 /

Warm Up: Coach's Warm Up Strength: 5x Every 90sec 1 - 7 x Strict Pull Ups 12 x Push Ups TEAM WOD - Partner WOD 13 min AMRAP 20 x Single Arm...

20 September, 2020 /

TEAM WOD SATURDAY Warm Up: Coach's Warm Up Partner WOD 150 x Box Jump Overs 125 x Wallballs 100 x Hang Power Cleans @ 50/35 75 x TTB 50 x Sync...

18 September, 2020 /

Warm Uo: Coach's Warm Up Workout: "Triple 3" 49min Time Cap 3km Row / 2.5km Row /Ski or AB Options 300 x Dubs / 500 x S.U 3 Mile Run "Triple...

17 September, 2020 /
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