“Amy” and Friends
December 9, 2016
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WARM-UP: 20 Jumping jacks 20 Seal Jumps 20 Pelvic Raises 20 SLSU 5 Inch worm + 3 push ups SKILL: Every :15 for 5:00 perform 1 FSQ until failure (115/75)
Workout of the Day
Workout of the Day
Hamstring Pump
December 8, 2016
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WARM-UP: 200 M Run 2x’s 16 lunges 10 Air Squats holding #15/10 out in front SKILL: 4 Super Sets of: 10 Russian Ham curls 6 Shin to feet jump (rest
Back Squats and Push-ups
December 7, 2016
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WARM-UP: 200m run X2 :30 Drills Lunge and twist Inch Worms Downward Dog Side Lunges Squat Hold Squats WOD: Every 2:00 for 14:00 5 Backsquats 7 Ring pushups 9 KBS
Muscle Up Work- In WOD
December 6, 2016
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WARM-UP: 400m Run Plyos SKILL: Muscle up Drills (12:00) 3 x 8 of either drill *rest 1-2:00 between sets 1. Ring Row to Pull Through + Ring Dip 2. Box
Let’s Climb To The Top
December 5, 2016
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WARM-UP: 2 x 20 Monster Walks in all directions 200m Run Fence drills 10 Squats w/ red bands :30 Bar hang 10 Pass Throughs 15 OHSQ w/ red bands SKILL:
Holiday Party from 11am-1pm at Paloma Blanca
December 4, 2016
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WARM-UP: 3 Rounds: 200m Run 15 Squats 10 Abmat Situps 10 Pushups WOD: 30:00 AMRAP 400m Run 40′ Overhead Walking Lunges Out (45/25) 15 Slam Ball over the Shoulder (30/20)
Thrusters From The Ground
December 3, 2016
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WARM-UP: 1 Shuttle Run 10 Squats 10 Push ups 1 Shuttle run 10 PVC thrusters 10 Burpees SKILL: Every 90 Sec- 3 Thruster form the ground for 6 sets WOD:
Shoulder to OH and Snatches
December 2, 2016
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WARM-UP: Shuttle Run Light weight KB X2 10 Gob squats 10 Russian swings 10 American swings SKILL: Core Blast!! – after WOD 6 Rounds (:15 rest between) Complete 10 Supermans,
Say Goodbye To November
November 30, 2016
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Last day to RSVP to our holiday party is Friday the 2nd at 12:00pm! Click here to RSVP for you and your significant other/family. WARM-UP: 400m run 30 Jumping Jacks
