Saturday, November 24th
Warm-up Run 800m then… 50 foot bear crawl, 1 minute plank, 20 burpees Performance 100…
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Friday, November 23rd
Warm-up 3 easy rounds of: 5 ring swings and 5 broad jumps (land in squat)…
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Thursday, November 22nd
Warm-up 20 ankle/foot rotations in each direction, 50 foot high knees, 50 foot butt kickers,…
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Wednesday, November 21st
Warm-up 800m run then, 3 easy rounds of deadlifts (135/95), 5 dips, and 5 box…
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Tuesday, November 20th
Warm-up 4 each rounds of 10 KB or DB thrusters and 10 box jumps Performance…
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Monday, November 19th
Warm-up 6 minutes easy AMRAP: 5 power snatches with empty bar and 10 burpees Performance…
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Saturday, November 17th
Warm-up Run 400m. 3 slow rounds of: 5 empty bar squat cleans and 10 narrow…
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Friday, November 16th
Warm-up 2 slow rounds of: 20 empty bar back squats (or air squats) and 15…
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Thursday, November 15th
Warm-up 3 rounds not for time of: 20 arm circles forward, 20 arm circles backward,…
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Wednesday, November 14th
Warm-up 4 slow rounds of: 5 empty bar squat cleans, 10 empty bar push presses,…
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