junio 28, 2019

General Warm-up

Row / Assault 

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Specific Warm-up

12 min. to:

Practice the Complex & Test Weights

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Metcon

9 min. AMKAP

3 Deadlifts 

3 Hang Power Cleans

3 Front Squats 

*Choose a weight to complete the unbroken sets. 

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Cash Out 

Accumulate 5 min. Plank Hold 

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Cool Down 

Stretching 

 

 


junio 27, 2019

General Warm-up

Jump Rope

then

10-20-30

Jumping Jacks 

Mountain Climbers

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Specific Warm-up

Practice Toes-to-bar

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Metcon

For Time 

125 Double-unders

50 Back Extensions 

75 Box Jump Overs #24/20”

50 Back Extensions

125 Double-unders

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Metcon 

6 min. EMOM

12 UB Toes-to-bar

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Cool Down 

Stretching 

 

 


junio 26, 2019

General Warm-up

600 Meters Run

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Specific Warm-up

Animal Crackers 

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Metcon

Team Chipper #4#

1000 Meters Run

100 Handstand Push-ups 

2000 Meters Row

200 Thrusters #20/15

3000 Meters Assault

300 Pistol Squats 

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Cool Down 

Stretching 

 

 


junio 25, 2019

General Warm-up

Mobility 

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Specific Warm-up

Tabata

Ground to OH Plate 

OH Plate Hold

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Metcon

5 Rounds of:

20 Burpees 

20 Walking Lunges

200 Meters Plate Carry #25/15

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Cool Down 

Stretching 

 

 


junio 21, 2019

General Warm-up

Row / Assault 

··

Specific Warm-up

Mobility Squat 

··

Metcon

For Time 

300 Air Squats 

*Every 2 min. 10 Strict Pull-ups 

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Cash Out

Tabata L-Hold

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Cool Down 

Stretching