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Warm Up: Coaches Warm Up Workout: Open 20.1 Repeat 15 min Time Cap 10 Rounds 8 x GTOH @ 42.5/30 10 x Bar Facing Burpees ...

16 September, 2020 /

Warm Up: Coaches Warm Up Skill: 3x :30-:45sec Hollow Hold :30-:45sec Arch Hold Workout: For Time 28 - 21 - 15 - 9 Cal AB/ Cal Row Alt Db Snatch @...

15 September, 2020 /

Warm Up: Coaches Warm Up Skill: Handstand and Handstand Push Ups 10 min EMOM ODD - :10-:30sec HS Hold EVEN - OFF then 10 min EMOM ODD - 1 - 10 x...

14 September, 2020 /

Warm Up: Coaches Warm Up Skill: Power Snatch Workout: 20 min AMRAP 5 x Power Snatch @ 55/35 10 x Burpee Box Jump Overs ...

13 September, 2020 /

TEAM WOD SATURDAY Warm Up: Coaches Warm Up Partner WOD 60 x Pull Ups 70 x HR Push Ups 80 x Deadlifts @ 70/50 90 x Single Arm DB Push Press...

11 September, 2020 /

Warm Up: Coaches Warm Up Workout: 4x 1000m/800m Row 20 x Burpees Over the Rower 2:30m Rest Sub Rower for 50/40Cal Assault Bike ...

10 September, 2020 /

HEAVY DAY Warm Up: Coaches Warm Up Strength: Back Squat 5 - 4 - 3 - 2 - 1 - Building to a heavy single Accessory Work: 3x 12 x RDL's 20...

09 September, 2020 /

Warm Up: Coaches Warm Up Workout: Buy In: 800m Run 40 - 30 - 20 DB Push Ups 100 - 75 - 50 Double Unders Cash Out: 800m Run ...

08 September, 2020 /

Warm Up: Coaches Warm Up Strength: Clean + Jerks 12 min EMOM Min 1 - 3 x Clean + Jerks Min 2 - 2 x Clean + Jerks Min 3 -...

07 September, 2020 /

Warm Up: Coaches Warm Up Workout: Skill EMOMs 8 min EMOM ODD - :40sec Strict Pull Ups EVEN - :40sec Alt DB Snatches @ 22.5/15 2min REST 8min EMOM ODD...

06 September, 2020 /
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