Monday 05/28/2018 Tuesday 05/29 Wednesday 5/30 Thursday 5/31 Friday 6/1 Saturday 6/2 Warmup Warmup Warmup Warmup Warmup Warmup 10 min Continuous 2 Rounds 8 min Continuous 3 sets Run 100m 10 min Continuous 200m Run 200m Run 10 Jumping...
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Monday 05/21/2018 Tuesday 05/22 Wednesday 5/23 Thursday 5/24 Friday 5/25 Saturday 5/26 Warmup Warmup Warmup Warmup Warmup Warmup 3 sets 8 min Continuous 8 min Continuous 2 sets Run 200m/Row 250m 2 Sets 2/2 TGU 30 DU/50 Singles 10 Box Jump Step Downs 10 Snatch Push Press 14 Jumping Lunges 10m Lunges +...
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Monday 05/14/2018 Tuesday 05/15 Wednesday 5/16 Thursday 5/17 Friday 5/18 Saturday 5/19 Warmup Warmup Warmup Warmup Warmup Warmup 10 TGU (5/5) 3 Rounds 8 min Continuous 3 Sets 3 Rounds 4 sets 2 sets 200m Run 40 Jump Rope Singles 6 DB Push Press/arm (21X2) 200m Run 100m Run 10m Bear Crawl 8 DB Power...
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Monday 05/07 Tuesday 05/08 Wednesday 5/9 Thursday 5/10 Friday 5/11 Saturday 5/12 Warmup Warmup Warmup Warmup Warmup Warmup 2 Sets 2 sets 8 min Continuous 2 Sets Every 5 min x 2 sets 10 min Continuous 1 TGU R 200m Run 20 DU/30 Singles 5/5 DB Split Push Press 400m Run 100m Run 10m...
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Monday 04/30/2018 Tuesday 05/01 Wednesday 5/2 Thursday 5/3 Friday 5/4 Saturday 5/5 Warmup Warmup Warmup Warmup Warmup Warmup 2 sets 2 sets 10 min Continuous 2 sets Every 5 min x 3 sets EMOM 15 1/1 TGU 200m Run 20 Double Unders/40 Singles 10 PVC OHS 400m Run 1: Lunge R + Lunge...
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Monday 04/23/2018 Tuesday 04/24 Wednesday 4/25 Thursday 4/26 Friday 4/27 Saturday 4/28 Warmup Warmup Warmup Warmup Warmup Warmup 2 sets 2 sets 10 min Continuous 3 sets Every 3 min x 4 sets Run 100m 5/5 T-Spine Extensions 6/6 Tall Kneeling DB Press 50 Single Unders 5/5 Deadbug w/ 2 sec...
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Monday 04/16/2018 Tuesday 04/17 Wednesday 4/18 Thursday 4/19 Friday 4/20 Saturday 4/21 Warmup Warmup Warmup Warmup Warmup Warmup 2 sets 2 sets EMOM 9 2 sets 2 Rounds EMOM 15 5/5 Quadruped Hip Ext 8 Half Kneeling DB Press/arm 1: 5 Broad Jumps 6 Tall Kneeling DB Press/arm 200m Run 1: 100m run...
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Monday 04/09/2018 Tuesday 04/10 Wednesday 4/11 Thursday 4/12 Friday 4/13 Saturday 4/14 Warmup Warmup Warmup Warmup Warmup Warmup 2 sets 2 sets EMOM 12 2 sets 2 sets 400m Run 10 T-Spine Rotations/side 6 Half Kneeling KB/DB Press (31X2)/side 1: 3 Box Jumps (increase heigh each round) 6 Half Kneeling KB/DB...
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Crossfit Monday 04/02/2018 Tuesday 04/03 Wednesday 4/4 Thursday 4/5 Friday 4/6 Saturday 4/7 Warmup Warmup Warmup Warmup Warmup Warmup 2 sets 2 sets EMOM 12 2 sets 2 sets 3 sets 10 Bird Dogs/side 30m KB Front Rack Carry 1: 5 Broad Jumps (for distance each rep) 6-8 Half Kneeling DB Press 10...
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Monday 03/26/2018 Tuesday 03/27 Wednesday 3/28 Thursday 3/29 Friday 3/30 Saturday 3/31 Warmup Warmup Warmup Warmup Warmup Warmup 2 sets EMOM 12 2 sets 2 sets 2 Rounds Partner WOD 6 Half Kneeling KB Press/arm 1: 5 Seated Box Jumps 10 Fire Hydrants/leg 6-8 Half Kneeling KB Press 300m Run 200m Run 6 Side...
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