Updated: Nov 21, 2021
Warm up
100m Run
10 Good Morning
5 Inch Worm
10 Samsung Twist
10 Bird/dog
X2
45 Sec Hollow Body With Weight
45 Sec Superman With Weight
Strength (15min)
5x5 Power clean from Ground
METCON
20 min AMRAP
6 HSPU or 6 Wall Walks
12 Box Jumps
18 Goblet Squats
24 Butterfly Sit ups
3o Cal Bike/Row/Ski
Cool Down
Cobra
Scorpion
Twisted Cross
Happy Baby
Shoulder
Tai Gi Spins
Warm-Up Starting Partners on Different Stations and Rotating 30 seconds @ Each Station Station 1: Echo Bike @ 6 RPE Station 2: 15-20 sec...
Warm-Up 2:00-3:00 Cardio Choice - :30/:30 Â Couch Stretch :60 Â Alternating Active Pigeon Stretch :30/:30 Â Active Scorpion Stretch :60 Â ...
Monday Snatch 1x2 40 50 60% 1x1 65 70 75% 1x1 80 85 90% (for the brave) 1x1 95 100 100+% Clean & Single Jerk 1x2 50 60% 1x1 65 70 75% 1x1...
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