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MOBILITY
WARM UP 3 X's 30 sec Dislocates 30 sec Jump rope 30 sec Push-up 30 sec rest HERO WOD "Rene" 7rds 400m run 21-walking Lunges 15-pull ups 9-Burpees Wear vest if have one
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MOBILITY WARM UP 5 min amrap 10 wall ball 200m run STRENGTH Find 1RM C+J eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 20-DKB seesaw push press (35-26) Then top to bottom get up 20-DKB seesaw floor press 10-DKB sit up then bottom to top DKB get up 10 cal ski. MOBILITY WARM UP 5 min Amrap 5-pull up 10-Air sq 15-Jumping Jacks STRENGTH Work to DL weight WOD Flight Simulator Round trip (30-min cap) 5-10-15-20.....50 back down 40-30-25-20....5 UNBROKEN DU's sets 5 to 50 if break on any set you must start back @ zero. Sets 40 to 5 if break then you just need to re-do that set before moving on. After each break 3-Dead lift (275- 185) 3-Burpee pull up eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 4 X's 5min rds 5-Single KB snatch(35-26)(L) 5-Kb front rack lunge 5-OH drop lunge 5-Snatch 5-Russian swings then switch to the Right and repeat. Max DKB sumo DL the remainder of time Rest 1 min between MOBILITY WARM UP 3x's 30 sec push up 30 sec air sq 30 sec sit up 30 sec rest STRENGTH DB/KB strict press (AHAP, progressive load) 10,9,8,7....1 WOD 3 X's 4 min Amrap 21-cal row 21-wall ball 21-T2B rest 2 min eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 3rds 500m row 40m Farmers walk (97-70) MOBILITY
WARM UP WOD A TEAMS OF 4 Buy in 20 man makers (35-25) then 100-Pull up-downs 100 cal A/B 1000m row 100 bench press(155-75) 200-DU's 200-weighted sit ups 100 cal Ski 200-Russian swings 1 mile relay run(in 400's) *Kicker 300 burpee slam ball (2 work 1 rest 1 does kicker until kicker drops off then 3 work 1 rests) WOD B 5rds 10-Russian swings(97-70) 10-SDHP 10-Russian swings 30-Du's *sub MT. Climbers for DU's. (40) MOBILITY WARM UP 5 min amrap 15-air sq 10-push up 20-DU's STRENGTH Back squat Find a heavy 2 rep then Skill/Drill C+J WOD 12min Cap 30-C-n-J (135-95) 30-Burpees 30-Back squat eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 30-DKB C-n-J (53- 35) 30-DKB burpees 30-DKB front squat MOBILITY
WARM UP 3x's 30 sec wall ball 30 sec Push up 30 sec DU's 30 sec rest DEMO MOVEMENTS PARTNER WOD 25 min AMRAP 20-thrusters(115-75), 20 box jump overs, 20 burpees 30-Thrusters(96- 65), 30 box jump overs, 30 burpees 40Thrusters(75- 45) 40-Box jump overs, 40 Burpees 50-Thrusters(45- 35) Max Air cal the remaining time. MOBILITY WARM UP Tabata Bike Tabata Jump rope Drom - Front Squat COACH GARY'S WOD 16 min cap 1k row then 21-15-9 Front squat(135-95) HSPU eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 30 min cap 20 ROUNDS DKB strict press(53-35) 5-T2B 10 cal ski Rds 0-5 press=5reps rds 6-10 press=4 reps rds 11-15 press=3 reps rds 16-20 press=2 reps MOBILITY WARM UP 3x's 30 sec wall ball 30 sec Plank 30 sec DU's 30 sec rest WOD 32 min cap 6rds 7-single KB Russian swing(70- 53) 7-head cutters 30m front rack carry 30m farmers walk 7-Russian swings(Right) 7-head cutters 30m front rack carry(Right) 30m farmers 200m run eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 2rds (15min cap) 200m sled pull(back pedal) (180-135)W/ farmer walk(53/35) rest 2 min WOD2 3rds (15min cap) 50m DKB front rack carry(53-35) 15-Burpees MOBILITY WARM UP 5 min Amrap Cindy STRENGTH 16 min to find a heavy single Back squat WOD 5rds 10-Pull up 15-SDHP(95-65) 20-Back sq Every 3 min 200m run eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 10 Rds 5-Single KB Snatch(35-26) (Left) 6-OHSQ 7-Thruster 12 cal A/B 5-Single KB Snatch(right) 6-OHSQ 7-Thruster |
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December 2020
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