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  • 10-23-2013 Wednesday Workout

    Warmup 20 Jumping Jacks 10 Deadhang Pullups 10 Squat Pull Downs 100m Sprint – Rest on the Walk Back 10 Shoulder Rollouts 10 Overhead Squats x 2 Rds Skill/Strength 3RM… Continue reading

  • 10-22-2013 Tuesday Workout

    Warmup 500m Row 15 SS R&L 15 OHS w/ PVC 15 Situps 15 Superman to Hollow Hold 15 Pushups 15 Pullups 15 Dips Skill 1: Deadlifts Skill 2: Rope Climbs… Continue reading

  • 10-18-2013 Friday Workout

    Warmup 200m Run 20 Squats 4 Wall Walks 10 MB Squat Cleans x 2 Rds Strength 5×10 Deadlifts – 40-50% of your 1RM – same weight for duration of work… Continue reading

  • 10-11-2013 Friday WOD

    Warmup 2min Jump Rope 20 Squats 20 Situps 20 Jumping Squats 20 Pushups 2min Jump Rope Skill/Strength Strict Hand Stand Pushups Workout “Pensacola Beach Brawl Chipper” 40 Double Unders 30… Continue reading

  • 10-10-2013 Thursday Workout

    Warmup 1000m Row, then “Roxanne” as a group Group Stretch – Hips, Hamstrings, Ankle – Shoulder, Chest, Cobra Skill/Strength Air Squats – to depth, using a target, what is too… Continue reading

  • 10-07-2013 Monday Workout

    Warmup – Instructor Led 30 sec Jumping Jacks 30 sec Mountain Climbers x 3 min Ankle Mobility Hip Mobility Skill/Strength Clean (and Jerk) Workout 100m Row 200m Run 30 Double… Continue reading

  • 10-01-2013 Tuesday Workout

    Warmup Frankenstein Duck Walk 12 OHS 12 Squat Pull Downs 12 MB Cleans 12 Superman to Hollow Holds AMRAP – Until Coach Says Move On! Skill/Strength SNATCH Practice! Workout 18… Continue reading

  • 09-27-2013 Friday Workout

    Warmup Frankenstein Over the Fence Under the Fence CF Warmup 1 Rd x 15 Reps Stretch Strength Back Squat Workout Sumo Deadlift High Pull (53/35) Kettlebell Swing Front Squat w/… Continue reading

  • 09-24-2013 Tuesday Workout

    Warmup Over the Fence (80′ – half the gym, twice) Under the Fence (80′) Walking Lunges (80′) 12 Shoulder Rollouts 12 OHS 12 Pushups 24 Mtn Climbers x 2 Rds Strength Bench Workout… Continue reading

  • 09-21-2013 Saturday Workout

    To the tune of 12 Days of Christmas… Workout 1 snatch (135/95) 2 thruster 3 dead hang pull ups 4 squat cleans 50 double unders 6 front squat 7 toes… Continue reading

 

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  • 01/19/2025 Sunday Workout

    WARM UP3 ROUNDS6 Burpee Prep*6 Lateral Step Overs6/6 Staggered Stance KB Deadlift8 Alt. Cossack Squats (Option for Goblet)10 Alt. Deadbugs *RD 1: Inch Worms + Push-UpRD 2: 6 Up-Down +… Continue reading

     
 

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