Go and be active with your family!

METCON For time:Row 2000m-1000m-500m-250m-500m-1000m-2000m Rest 2min. at the end of each row. Score total time.

Warm-Up: Row 400m1x10eaV-RollInchworm ComplexScapular Push-UpsFold OversTwisted CrossBarbell Warmup: 10 ea DL, PC, FS, PP, SJ In 25 min:Back squat 5-5-3-3-3-1-1-1-1-1 reps Complete as many rounds and reps as possible in 12 minutes of:155 pound Deadlift, 15 reps15 Deficit push-ups*, hands on 25 pound plates (*Scaled: push-ups)15 Box jumps, 24″ box (*Scaled: Step-ups) Core Training in 10 min:3xFull GHD Sit Ups …

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WARMUP: 7min:1000m Row10ea Pass throughs w/ shoulder up & shoulder down10ea Way Around the Worlds PVC Sn Drill on Coaches Call10-20 PS w/ 5-10sec holds at bottom and top In 5min:Bar Technique in 10min:Dead+HHMC+FS+Press+PP 5eaMC+HPC+DFS+RPress+RPP 3eaPC+HC+PJ+Jerk 3ea3 Pos. Clean (Pull & Squat) + 3 Pos. Push Jerk (Land) 1ea STRENGTH: In 15minFront Squat 5×3/RFH METCON: Running Clock: Score:In 5min:Run/Row 1000 …

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Run 1.5 miles. Rest 5 min. Row the same length of time.

Warm-Up: 400m, 3X Downward dog complex, 15 scapular pushups, wrist mobility 2 min, 3 rounds of 10 ea KB Figure 8, KBS & GHD sit-ups Bar Warm Up: In 5min:Bar Technique in 10min:SD+HHMS+SnP+PSB+OH Squat 5eaMS+HPS+HSB+SB+Sotts Press 3ea3 Pos. Sn (Pull & Squat) 2eaSnatch Strength: In 15minSnatch Push Press or Sn PJ + Overhead Squat 5×1+3/RFH MetCon: “Diane”Cap = 12min21-15-9 reps …

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Warm-Up: 10 min: Bike/Row 200mHigh Kicks, then 2 Arm, 1 LegHigh Knee Tuck + Lunge w/ Spiderman2 Arm, 1 Leg + Reverse Lunge w/ Opp. Heel TouchStretches: fold over, twisted cross, puppy15 Scap Pull Ups10 Scap Push UpsWrist mobility 90 seconds Bar Technique in 5 min:Dead+HHMS+OHS+SPress+SPP (1+1+1+1+1) (5 sets) MS+HPS+OHS+SPress+SPP (1+1+1+1+1) (3 sets) Olympic Lift Training in 15min:Narrow Grip Snatch: …

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WARM-UP: With Running Clock to 12 minutes:0-2:00: Row2:00-5:00: 3 Widening Inchworm Complex + 10 shoulder shrugs in push-up position5:00-7:00: Wrist Mobility on Floor (2 min) 6:307:00-12:00: Practice Jump Rope Side Unders https://youtu.be/qjfv0hOnF6U Complete in 10min:20 KB Swing20 KB Woodchops10 (5ea) 1 Arm KB Snatch+OH Squat+Zotes Press10 (5ea) 1 Arm KB Clean+Front Squat+Press+Split Jerk5 2-Arm KB Snatch+OH Squat+Zotes Press5 2-Arm KB …

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Active warm up (3-5min)1×10 easupine leg swingsupine scorpionprone scorpionplanche push upstep upspiderman + opp. arm trianglesun salutation + inch worm + dive bomberpass througharound the world 1-2×10 each (3-5min)4 way band walkiso hold (standing)lunge 10 sec (LH) +5ealateral lunge (LH) 10 sec x 5eaprisoner squat (LH) 10 sec x 5eapush up (HH) 10 sec x 5eapull up (HH) 10 sec …

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Hope you had a Happy Thanksgiving! Warm-Up: TBA Drills:ThrustersPull-Ups to LeversPlaunche Push-Ups Turky Shoot Out WOD #1“Annie”50-40-3-20-10Double UndersSit Ups WOD #2“Fran”21-15-9:Thrusters 65lbs &Pull Ups WOD #3“Up-Down Karen”150 Wall Balls150 Burpees