Monday 08/06/2018 Tuesday 08/07 Wednesday 8/8 Thursday 8/9 Friday 8/10 Saturday 8/11 Warmup Warmup Warmup Warmup Warmup Warmup 3 Sets Every 3 min x 3 Rounds EMOM 12 2 Sets 6 min continuous 2 sets 45-60 Sec Plank Hold 200m Run 1: 100m Run 10 No Pushup Burpees 10 Banded Face Pulls 5/5...
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Monday 07/30/2018 Tuesday 07/31 Wednesday 8/1 Thursday 8/2 Friday 8/3 Saturday 8/4 Warmup Warmup Warmup Warmup Warmup Warmup 3 Sets 7 min Continuous 2 sets 2 Rounds 3 Sets Every 3 min x 3 Rounds 30 sec Ring Plank 100m Run 20 Jumping Jacks A1 In 2 min complete 5/5 Single Leg Glute...
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Monday 07/23/2018 Tuesday 07/24 Wednesday 7/25 Thursday 7/26 Friday 7/27 Saturday 7/28 Warmup Warmup Warmup Warmup Warmup Warmup EMOM 9 3 Sets 2 Sets: 2 Sets Every 3 min x 3 8 Min 1: 16 Cone Touches (8/8) 200m Run 100m Run 7 Tall Kneeling DB Press Run 300m 100m Run 2: 15 Glute...
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Monday 07/16/2018 Tuesday 07/17 Wednesday 7/18 Thursday 7/19 Friday 7/20 Saturday 7/21 Warmup Warmup Warmup Warmup Warmup Warmup EMOM 9 2 Rounds 3 sets EMOM 9 Every 3 min x 2 Rounds SURPRISE WOD!!! 1: 10 DB...
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Monday 07/09/2018 Tuesday 07/10 Wednesday 7/11 Thursday 7/12 Friday 7/13 Saturday 7/14 Warmup Warmup Warmup Warmup Warmup Warmup EMOM 9 2 Rounds 3 Rounds 2 Sets Every 3 min x 3 Rounds 3 sets 1: 6 Single Leg Glute Bridges/Side 30 DU/50 Singles 100m Run 5 Depth Drop + Broad Jumps Run...
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Monday 07/02/2018 Tuesday 07/03 Wednesday 7/4 Thursday 7/5 Friday 7/6 Saturday 7/7 Warmup Warmup Warmup Warmup Warmup Warmup EMOM 9 2 Rounds 6min Continuous 2 Sets Every 3 min x 3 sets EMOM 15 1: 15 Frog Pumps 200m Run 30 DU/50 Singles 5 Depth Drop + Vertical Jump 100m Run 1: Lunge...
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Monday 06/25/2018 Tuesday 06/26 Wednesday 6/27 Thursday 6/28 Friday 6/29 Saturday 6/30 Warmup Warmup Warmup Warmup Warmup Warmup EMOM 12 3 Rounds 8 min Continuous 2 Sets 3 Sets 10 min Continuous 1: 10 Single Leg Glute Bridge 10m Bear Crawl 30 DU's/50 Singles 5 Seated Box Jump Stepdowns Run 200m 100m Run 2:...
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Monday 06/18/2018 Tuesday 06/19 Wednesday 6/20 Thursday 6/21 Friday 6/22 Saturday 6/23 Warmup Warmup Warmup Warmup Warmup Warmup 2 Rounds Every 2 min x 4 10min Continuous EMOM 12 3 sets 3 Sets 10m Lunges + T-Spine...
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Monday 06/11/2018 Tuesday 06/12 Wednesday 6/13 Thursday 6/14 Friday 6/15 Saturday 6/16 Warmup Warmup Warmup Warmup Warmup Warmup 12 min Continuous Run 600m 2 sets 20 Muscle Snatch 2 Sets 3 Rounds 100m Run 30 KBS 10 Air Squats 20 Snatch Push Press 3/3 DB Side Plank Rotations 200m Run 10 Stepups (5/5) 2 min...
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Monday 06/04/2018 Tuesday 06/05 Wednesday 6/6 Thursday 6/7 Friday 6/8 Saturday 6/9 Warmup Warmup Warmup Warmup Warmup Warmup 3 sets 2 sets 10min Continuous EMOM 12 Run 400m, 20 Jump Lunges, 30 sec Hollow 2 Rounds (5 min each round) 2 TGU/side 200m Run 5 Burpees 1: 100m Run Rest 1 min Min...
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