All Workouts

Wednesday 1 April

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3x
Sampson 5/5
10 inchworm
8 jump squats

"Anchorman"
4rds
20 KBS
20 Goblet squats
10 pullups or 2 arm rows

3x20/20 Russian Twists, accumulate 3 min in a perfect plank

Post W.O.D.


Tuesday 31 March

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Pigeon stretch each side
10 inchworm+lunge and twist


"Cookie Monster"
AMRAP 15:
20 Single Arm Dumbbell Snatches
40 Double-Unders
20 Burpees

Rent
Single arm rows 3x8/8, Bicep curls 3x8/8-use odd object if weight is too heavy
40 Double-Unders

Post W.O.D.


Monday 30 March

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Couch stretch 2 min each side
Wall stretch 2 min

"Steady Betty"
4 Rounds (20:00 Total)
:40s Weighted Hollow Hold, :20s Rest
:40s Romanian Deadlifts, :20s Rest
:40s Single Arm OHS Hold (L), :20s Rest
:40s Single Arm OHS Hold (R), 1:20 Rest
Completed with a dumbbell or pack

Rent
Bulgarian split squats w/ 2 count pause 3x8/8

Post W.O.D.


Sunday 29 March

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Calf stretch against wall
2 min in bottom of squat

"Calves McGee"

3rds
1 min max reps
Single unders
plank hold
Run in place jump rope
side plank
Jump rope side to side
Side plank

Rent seated DB press or over head press with an odd object should modify so you can get 3x8

Post W.O.D.


Saturday 28 March

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3x
10 pvc pass through with towel
5/5 windmills
5/5 Press from lunge use water bottle or light object for these as well as windmills

Single arm DB hang squat clean 4/4
4/4 single arm DB push Press
8 KBS
4/4 TGU may scale reps or use lighter object so you can get 4 in a row on each side every time!!!

Rent 3x1 min hollow rock

Post W.O.D.


Friday 27 March

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MIddle splits 2 min then figure 4 hip rotation 1 min each

"Gravity"
5 Rounds For Time:
80 Double-Unders
40 Sit-Ups
20 Pushups
10 Reverse Burpees

https://www.youtube.com/watch?v=WCEuVr-n_OY&feature=youtu.be

Rent
Calf stretch, 3x8/8 single arm rows or 3x8 chin ups

Post W.O.D.


Thursday 26 March

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Couch stretch then 2x 1min figure 4 active hip rotation

"Three Peat"
With a running clock
A. On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Hang Dumbbell Snatches

B. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Power Cleans

C. On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Singe Arm Dumbbell Thrusters

Dumbbell - 50/35
On all dumbbell movements, alternate hands every 5 repetitions.

Rent 3x5/5 single arm windmills with something a little bit heavier-but not ridiculous then 3x5/5 single arm OHS with something light!!!!!

Post W.O.D.


Wednesday 25 March

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Perfect stretch
3x5/5 lat lunge
2 min bottom of squat

"Junk in the Trunk"
50-40-30-20-10
KBS
Glute Bridges
Situps

Rent
Bulgarian split squats-pause 3 sec in bottom, keep hands behind head 3x8/8

Post W.O.D.


Tuesday 24 March

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2 min couch stretch each side
3x10/10 single leg glute bridges

6rds
25 walking lunges
15 sec hollow rock
10 dips off bench or chair

Rent:
3x8 strict pullups or tempo bent rows pause at top, slow on the down-modify according to load

Post W.O.D.


Monday 23 March

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Pigeon stretch+calf stretch

"Ricky Bobby"
400m run
21 Burpees
400m run
15 Burpees
400m run
9 burpees

If not sure of distance warmup up with 1:00 out and 1min back and try and make each run is less time. May sub 100 DU or 90 sec high knees in place if you can't run.

Post W.O.D.