STRENGTH: Bench Press: 12, 10, 8, 6, 4, increasing wt each set WORKOUT:1/3 Clovis:Run: 3.3 mile50 Burpee Pull-Ups—Rest 5 min—GHD Annie:25-20-15-10-10 GHD Sit-Ups50-40-30-20-10 Double UndersScaled Annie:50-40-30-20-10: Sit-Ups150-120-90-60-30: Single Unders

WARM-UP in 10 min:500 m Row, then:1. 5 Inchworm Complex2. 10 ea Supine Scorpion then Prone Scorpion3. 10 ea V-Roll4. 10 Scapular Push Ups5. Burgener Snatch Barbell Warmup6. 2 min Foam Roll/mobility STRENGTH: 1. Deadlift: 10, 8, 6, 4reps increasing in weight ea set2. Bent Over Rows: 4 x 10 (optional for am) METCON: 14 min AMRAP 10 Hang Squat …

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WARM-UP: 10mins.)Plyometric Training100 Double UnderPogo 3×10Rocket Jumps 3×8Split Jumps 3×8Prancing 3x4eaGalloping 3x12eaFast Skipping 3x12eaAnkle Flip 3×10Single-Leg Bound 3x8eaLateral Bound w/ Hold (On coach) 3x6ea/12ea STRENGTH: Bench Press: 12, 10, 8, 6, 4, increasing wt each set WORKOUT:1/3 Clovis:Run: 3.3 mile50 Burpee Pull-Ups—Rest 5 min—GHD Annie: 25-20-15-10-10 GHD Sit-Ups50-40-30-20-10 Double UndersScaled Annie:50-40-30-20-10: Sit-Ups150-120-90-60-30: Single Unders

WARM-UP in 8 min:500 m Row, then 1x10ea1. Leg Swing2. Supine Scorpion then Prone Scorpion3. V-Roll4. Grasshopper5. Planche Push Up+WalkOut+Sun Sal.Figure 8, 2 rounds Bar Warm UpFoam Roll AM STRENGTH:1. Front Squats: 12, 10, 8, 6, increasing wt ea set2. Glute Bridges: 12 reps x 4 sets, adding difficulty as able3. Bulgarian Split Squats: 4 x 8 reps (each leg)4. …

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WARM-UP: Ladder Drills (10-15min)1×1-2 of each4-way Quick Feet (148) Or 150 DUs4 way 1 Leg leadBunny Jump Everyone & Every-Other One (149)Hop-Scotch (150)1 Leg Hop (151)Skiers (189)Icky Shuffle forward and backward (82)In-and-Out Shuffle (83)Galloping (84)CrossOver Shuffle (85)Zigzag Crossover Shuffle (86)Fast Skipping (87) STRENGTH: In 20 min: Deadlifts: 3/50% 3/60% 3/70% 3/80% 3+/90% METCON: “Ready, Ready?”20min AMRAP5 Thrusters 135/95lbs10 Snatch 135/95lbs15 …

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WARM-UP in 8 min:500 m Row, then 1x10ea1. Leg Swing2. Supine Scorpion then Prone Scorpion3. V-Roll4. Grasshopper5. Planche Push Up+WalkOut+Sun Sal.6. Sumo Squat Touch Down STRENGTH, In 15min:Pendlay Row 1×5/35% 1×5/50%, 1×5/60%, 1×5/70%, 1×5/75% Workout 13.2Complete as many rounds and reps as possible in 10 minutes of:115/75 pound Shoulder to overhead, 5 reps115/75 pound Deadlift, 10 reps15 Box jumps, 24″/20” …

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WARM-UP in 8 min:500 m Row, then: 1. 5 Inchworm Complex 2. 10 ea Supine Scorpion then Prone Scorpion3. 10 ea V-Roll4. Burgener Snatch Barbell Warmup5. 10 Scapular Push Ups6. 2 min Foam Roll STRENGTH: Push Press: 12, 10, 8, 6, 4 METCON: “Tabata Oh Man!!”Tabata Toes to BarRest 1 minuteTabata Power Snatch 115/80lbsRest 1 minuteTabata Kness To ElbowsRest 1 …

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WARM-UP in 8 min:500 m Row, then 1x10ea1. Leg Swing2. Supine Scorpion then Prone Scorpion 3. V-Roll4. Grasshopper5. Planche Push Up+WalkOut+Sun Sal.6. Sumo Squat Touch Down Back Squat: 12, 10, 8, 6, 4Step Ups: 10 ea leg x 4Deadlift: 10 x 4Romanian Deadlift: 10 x 3Seated Calf Raise: 4 x 12 Open Workout 13.117 minute AMRAP of:40 Burpees30 Snatch, 75 …

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WARMUP: See Board Bar WARM-Up: DL+HMC+ FS+ Press 10ea MC+HC+ PP 5ea HCP+HPC+ PJ 3ea CP+HC+ Jerk Alt. Leg 3ea Strict Press 1×3/35% 1×3/50%, 1×3/60%, 1×3/70%, 1×3/75% Snatch 1×3/35% 1×3/50%, 1×3/60%, 1×3/70%, 1×3/75% Clean 1×3/35% 1×3/50%, 1×3/60%, 1×3/70%, 1×3/75% 13.1 WOD #1 Open Workout 13.117 minute AMRAP of:40 Burpees30 Snatch, 75 / 45 lbs30 Burpees30 Snatch, 135 / 75 lbs20 …

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Warm-Up:1. Cardio 800m2. Inchworm complex x 3 3. 3 Rnds: 10 KBS, 10 KB Figure 8s, 10 KB Step Ups4. Barbell Warmup5. Foam Roll, free banded stretching STRENGTH: 1. Front Squat: 12, 10, 8, 62. Glute Bridges: 12 x 43. Bulgarian Split Squats: 8 x 44. Single Leg Romanian DL: 12 x 45. Standing Calf Raises (w/ wt): 12 x …

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