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Saturday 3/30

3/30/2019

2 Comments

 
MOBILITY

WARMUP

Coaches Choice

WOD
LUMBERJACK 20
20 Dead lifts (275/185 lb)
400 meter Run
20 Kettlebell Swings (70/53)
400 meter Run
20 Overhead Squats (115/75lb)
400 meter Run
20 Burpees
400 meter Run
20 Chest-to-Bar Pull-Ups
400 meter Run
20 Box Jumps (24/20 in)
400 meter Run
20 Dumbbell Squat Cleans (45/35 lb)
400 meter Run 
2 Comments

Friday 3/29

3/29/2019

0 Comments

 
MOBILITY

WARMUP

3rounds
30 sec push ups
30 sec air squat
30 sec row
30 sec rest

STRENGTH
 Bench Press 
3,3,3,3,3

WOD
10 min Cap
21-15-9
Thrusters 95/65
assault bike cal
Minus 2 cals per round if using Echo bike

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
5 Rounds
15 dkb floor press from bridge (53/35)
15 cal row
15 flutter kicks
(2 ct)
0 Comments

Thursday 3/28

3/28/2019

0 Comments

 
MOBILITY

WARMUP
Coaches Choice

WOD
​2 rounds
2 min assault bike
2 min burpee pullups
2 min row
2 min 200m run
2 min rest
2 min KB head
cutter (35/26)
2 min pump sit up
2 min 200m run
2 min ski
2 min rest

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eXpress MOBILITY

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WOD
4 Rounds
25 dkb dl suit case (70/53)
10 cal a/b
200m run
0 Comments

Wednesday 3/27

3/27/2019

0 Comments

 
MOBILITY

WARMUP

5 min AMRAP CINDY 

STRENGTH
 Back squat BW
3x's max reps
TOTAL REPS
Cannot rest with weight on your back

WOD
7 min AMRAP
T2B
db snatch (50/35)
2,4,6,8,10,12, etc

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WOD
5 Rounds
10 clean n push press (53/35)
20m burpee broad jump
30 cal ski
0 Comments

Tuesday 3/26

3/26/2019

0 Comments

 
MOBILITY

WARMUP

Coaches Choice

PARTNER WOD A
120 wall ball
100 pullups
80 box jump over
60 dead lift (185/135)
40 cal a/b
20 wall walks
every 4 mins one partner
runs 200m
1 works & 1 rests


WOD B
3 rounds
10 dkb front squat (53/35)
100 jump rope singles
10 dkb SDHP
400m run
10 KB OH sit ups (single bell)
30 air squats
0 Comments

Monday 3/25

3/25/2019

0 Comments

 
MOBILITY

WARMUP

 3 RDS
30 sec row
30 sec muscle clean (bar)
30 sec push press
30 sec rest

STRENGTH
Work to a heavy of the complex p clean + push jerk

WOD
2 min AMRAP
9 power cleans (155-105)
9 front squats
9 push jerks
Rest 3 min
2 min AMRAP
7 power cleans (185-125)
7 front squats
7 push jerks
Rest 3 min
2 min AMRAP
5 power cleans (205-145)
5 front squats
5 push jerks
Rest 3 min

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WOD
3 Rounds
10xs through the complex
1 dkb swing 1 dkb snatch + 1 dkb push press (35/26)
15 push ups
20 walking lunges
0 Comments

Saturday 3/23

3/23/2019

0 Comments

 
MOBILITY

WARM UP

Coaches Choice / Demo Movements

PARTNER WOD
2000m relay run*
8 rounds of:
5 TTB,
5 push ups
​then
100 wall balls
​then
8 rounds of:
5 TTB,
5 push ups
​then
100 power clean (115/75)
​​then
8 rounds of:
5 TTB,
5 push ups
​then
100 box jump
​then
8 rounds of: 
5 TTB,
5 push ups
then
100 situps

*200m relay run 1 run 1 works
until the run falls off then 1 works 1 rests
0 Comments

Friday 3/22

3/22/2019

0 Comments

 
MOBILITY

WARMUP

OPEN WOD 19.5

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WOD
6 Rounds
18 dkb walking lunges (35/26) (suit case)
15 dkb situps
15 dkb SDHP
200M run
0 Comments

Thursday 3/21

3/21/2019

0 Comments

 
MOBILITY

WARMUP

4 rounds
30 sec row
30 sec muscle snatch
30 sec hs hold
30 sec rest
​
WOD
Running Clock
0-4 min
15 power snatch (75/55)
10 burpee over bar
200m run
4-8 min
12 power snatch (95/65)
12 burpee over bar
200m run
8-12 min
10 power snatch (135/95)
15 burpee over bar
200m run
12-16 min
AMRAP cal choice

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eXpress WARMUP

WOD
10 Rounds
20 Russian swings (35/26)
15 press outs
10 single bell thruster (goblet grip)

The object is to stay on the bell for all 10 rounds.
Score is how many times you break.
Penalty for breaking is 15 cal a/b.

0 Comments

Wednesday 3/20

3/20/2019

0 Comments

 
MOBILITY

WARMUP

3 Rounds
30 sec Push up
30 sec sit ups
30 sec jump rope
30 sec rest
​
STRENGTH
DKB floor seated seesaw press
4-4-4-4-4 (2 L/R)

WOD
15 min AMRAP
5-Renegade row (35-26)(2ct)
15-T2B
10 cal A/B

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eXpress MOBILITY

eXpress WARMUP

WOD
4 Rounds
5 clean n press (53/35)
10 dead lift (225/155)
5 clean n press
15 cal row
0 Comments
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