Rest Day

Rest Day

WOD

 4 Rounds of:

12 Kettle bell swings

12 Goblet squats 

Row 500m

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WOD

 Complete as many rounds as possible in 12 min of

6 Hang Cleans 95/65

12 Ball slams

12 side swing tosses

WOD

 Front Squats 

3-3-3-3-3

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WOD

 4 rounds for reps:

1-minute max step-ups
1-minute max jumping air squats
*Rest 1 minute between rounds.

WOD

 As many rounds and reps as possible in 10 minutes of:

10 air squats
10 up-downs
10 push-ups

Rest Day

Rest Day

Rest Day

WOD

Weighted pull-ups 3-3-3-3-3 reps
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WOD

 Complete as Many Rounds as Possible in 20 min of:
10 single leg squats
20 Push ups
30 Sit ups
40 Squats

WOD

3 Rounds for time of :
Run 400m
40 Ball Slam 30lbs
200m Farmers carry 16k
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WOD

Strength Day
Full Warm up

Front Squats
8-6-4-2

WOD

Complete as many rounds as possible in 16 min of:
12 Sand bag, Deadlifts
10 Sand bag, Power Cleans
8 Sand bag, Push Press
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Rest Day

Rest Day

WOD

Strength day

Bench Press

9-7-5-3-3

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WOD

As Many Rounds as possible in 20 min

40 Cal Row

30 ball Slams

20 DB Snatch (alt) 40/35lbs

10 Burpees

Rest Day, Moving Day

 New location for next 8 months, near Bakers, could me a new opportunity.

WOD

Complete as many rounds as possible in 20 min of:

20 Cal Row

10 Burpees over the rower

20 Ball Slams 30/20lbs

WOD

3 Rounds for time of:

30 Squats

10 Box Jumps/Box Step up

10 Push press

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Rest Day

Rest Day