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Gymnastic Warm Up  9 min rotate the movements 4 -Wall Walk Up 8 -HS Shoulder Touches 16 -Hollow Rocks   Skill HSPU SHSPU Gymnastics Conditioning... Read More

Warm Up Double Under’s   Challenge  1min Max Effort Double Under’s   WOD For Time 21-20-19-18-17-16-15……1 KB Swings / Backpack Swings 1-2-3-4-5-6-7-8-9……21 Burpee *Every 3:00 including... Read More

Stretch & Mobility Movments Dumbbell / Barbell “ Hang Clean “ WOD EMOM 20 / AMRAP 20 5 Deadlift 5 Hang Power Clean 5 Front... Read More

Rest Day 

Dynamic Warm Up Loredo Six rounds for time 24 squats 24 pushups 24 walking lunge steps Run 400 meters *Comp with weighted vest

Warm Up :Tabata x 2 Pull-Ups Push-Ups Sit-Ups Down Up   Skill From Home: Pull Ups  Door Pull Up Table Row Door Knob Row Upright... Read More

Warm Up  “ Annie Variation “ 3 Rounds 30 Double Under’s 15 Hollow Rocks Skill DB / KB Squat Snatch WOD On the 5:00 x... Read More

Gymnastic HSPU+ HS hold Warm up:   1. Stretch   2. 3 RD (not for time)                   ... Read More

Weightlifting Snatch Warm Up ( Coach Burgener ) 4 x Snatch Drill Snatch Complex EMOM 15  5 Power Snatch + 5 Hang Squat Snatch + 5... Read More

Dynamic Warm Up DU – Jumping Lunges WOD 4 Rounds 1:00 Ground to overhead ( backpack or dumbbell ) 1:00 Overhead Revers Lunges ( backpack... Read More