Month

February 2021

Saturday

Workout of the Day For time 1200/1000 meter row40 russian kettlebell swings (32kg/24kg)40 abmat sit ups900/750 row30 RKBS30 ASU600/500 row20 RKBS20 ASU300/250 row10 RKBS20 ASU

Thursday

Pre WOD 4 sets for quality 10 Hollow Rocks5 Perfect Strict Pull-Ups5-10 Kipping or Butterfly Pull-Ups Workout of the Day 2 rounds 5:00 AMRAP100m Run10...
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Wednesday

Workout of the Day “Randy” 75 power snatches for time (75/55) Post WOD 3 sets for quality 7-10 Barbell Rollouts30 Russian Twists

Monday

Pre WOD 3 rounds for quality 10/10 Single Leg DB RDL (Athlete Choice, Light)10/10 Single Leg Glute Bridge-Ups1:00 Slow Deadbugs Workout of the Day 12:00...
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Saturday

Workout of the Day “The Magnificent 7” 7 rounds for time 7 Back Squats (115/75)7 Push Press7 DB Thrusters (50/35)7 Pull-Ups7 Knees to Elbows7 Hand...
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Friday

Workout of the Day 15:00 as many rounds as possible 5-10-15-20…and so onWall Balls (20/14)DB Hang Muscle Cleans (35/20)Hand Release Push-Ups

Wednesday

Workout of the Day 5 rounds for max reps 1:00 DB Front Squats (Athlete Choice)1:00 Box Jumps (30/24)*1:00 DB No Push-Up Renegade Rows1:00 Hollow Holds1:00...
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