workouts

NEWS FROM OUR GYM.

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WOD 1/2/22

WOD “Chalk Break”20:22 AMRAP20 DB Snatches (50/35)22 Box Jumps20 DB Front Squats22 Push Ups

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NO WOD 1/1/22

NEW YEAR’S DAY!! GYM IS CLOSED!!

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WOD 12/31/21

Strength 20 min Buildingx1 rep BB Complex (Deadlift+H. Clean+Front Squat+Thruster) WOD 21-15-9Cleans (135/95)Calorie Row *10 min time cap

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WOD 12/30/21

Strength 15 min (5 min work-up , 10 min EMOM)x5 Challenging Upper-Body Push* *Movement should be a challenging push-up. Ex – Elevated (box/bar), deficit, ring, …

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WOD 12/29/21

Skill Cycling Wall Balls & American Kettlebell Swings WOD 15 min AMRAP15 Wall Balls (20/14)15 A. KB Swings (53/35)

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WOD 12/28/21

Strength 20 min to buildx5 reps Sumo Deadlift WOD 12 min AMRAP 10 SDHP20 Sit-Ups

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WOD 12/27/21

Skill Movement Practice & Pacing Review WOD 20 min AMRAP 25 Med Ball Cleans1,000 m Bike25 Slam Balls

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Weekly Workout Preview 12/27/21

MONDAY: Med-ball Cleans, Bike, & Slam BallsTUESDAY: Sumo Deadlifts, Sumo Deadlift High Pulls, & Sit UpsWEDNESDAY: Wall Balls & A. KB SwingsTHURSDAY: Upper-body Push (Challenging …

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WOD 12/26/21

WOD “Hotshots 19” 6 Rds for Time:30 Air Squats19 Power Cleans (135/95)7 Strict Pull-Ups400 m Run*Partner WOD. Run together, split other work.

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WOD 12/24/21

Skill Movement Review WOD 4 Rounds for Reps:1 min each-Calorie Bike/RowDB SnatchGoblet SquatBox Jump-OverREST

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