Trifecta Trifecta

Pocket WOD exercise library, hundreds of WOD’s updated daily!

Our extensive Lift and exercise library including demo exercise videos & equipment list. Track your progress while working out with our workout timers, WOD and Movement PR logs. Download today!

 

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Wednesday 10.16.19
Row Run Burpee Sit-Up Chest-To-Bar Pull-Ups GHD Sit-Up Bar Muscle Up Walking Lunge Ball Slam Ring Row Kipping Pull-Ups Russian-Kettlebell-swing high-knees butt-kickers

Wednesday 10.16.19

Warm-Up 15m High Knees 15 Ball Slams 15m Butt Kickers 15 Ball Slams 15m Walking Lunges 15 Sit-Ups Cardio 800m...

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Tuesday 10.15.19
Box Jump Row Double-Unders Burpee Kettlebell Swing Romanian Deadlift Kipping Handstand Push-Up Plank Hold single-unders

Tuesday 10.15.19

Warm-Up A) 1 Min Single-Unders 1 Minute Plank 30 seconds Double-Unders 1-minute Plank B) 15-12-9: Kettlebell...

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Monday 10.14.19
Row Run Wall Balls Push Jerk Hand Release Push-Up Air Squat Bear Crawl Strict DB Press db-power-clean

Monday 10.14.19

Warm-Up A) 2 Rounds: 200m Run 200m Row 20m Bear Crawls B) 3 Rounds: 10 Strict Dumbbell Press 10...

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Sunday 10.13.19
Row Run Push-Up Toes-to-Bar Wall Balls Muscle Up Dumbbell Deadlift Knee Raises Plank Hold db-power-clean db-push press

Sunday 10.13.19

Warm-Up A) 1 round: 400m Run 200m Row 1 Minute Plank Hold B) 3 rounds: 10 Knee Raises 10 Dumbbell...

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Saturday 10.12.19
Row Power Clean Power Snatch Overhead Squat Burpee Over The Bar Snatch Squat Snatch Strict Pull-Up overhead-lunge hang-snatch

Saturday 10.12.19

Warm-Up A) 1 Round: 1:00 Row at RPE 6 2 rounds with PVC: 8 Overhead Squats 8 Overhead Lunges 1:00...

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Thursday 10.10.19
Row Double-Unders Kettlebell Swing Wall Balls Jog Sprint Walking Lunge Ring Dip V-Up Dips high-knees butt-kickers

Thursday 10.10.19

Warm-Up A) 200m Jog 3 rounds: 10m High Knees 10m Walking Lunge 10m Butt Kickers Then, 200m...

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Wednesday 10.09.19
Bike Kettlebell Swing Wall Balls Walking Lunge Pistol Strict Pull-Up Russian-Kettlebell-swing one-legged-squat Barbell Lunge

Wednesday 10.09.19

Warm-Up A) 2 Rounds: 10 1-Arm Russian Swings L 10 Walking Lunges 10 1-Arm Russian Swings R 10...

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Tuesday 10.08.19
Box Jump Run Push-Up Double-Unders Push Jerk Handstand Push-Up Step-Up Russian-Kettlebell-swing single-unders

Tuesday 10.08.19

Warm-Up A) 2 Rounds: 400m Run 20 Russian Swings 20 Step-Ups B) 3 rounds: 200m Run 40 Singles 20...

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Monday 10.07.19
Bike Front Squat Hang Clean Push Press Burpee Clean and Jerk Sit-Up Toes-to-Bar Squat Clean Strict Pull-Up

Monday 10.07.19

Warm-Up A) 40 seconds on / 20 seconds rest X 4 rounds: Cal Bike Burpees Sit-Up B) 2 rounds: 6...

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Sunday 10.06.19
Row Bike Push-Up Double-Unders Sit-Up Deadlift Air Squat Kipping Pull-Ups Knee Raises Step-Up Plank Hold single-unders

Sunday 10.06.19

Warm-Up A) 4 Rounds: 30 seconds Bike 30 seconds Step-Ups 30 seconds Plank Hold 30 seconds Knee...

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Saturday 10.05.19
Run Burpee Sit-Up Kettlebell Swing Toes-to-Bar Bear Crawl Broad Jump Romanian Deadlift single-unders butt-kickers

Saturday 10.05.19

Warm-Up A) 3 Rounds: 15m Bear Crawl 15m Butt Kickers 15m Broad Jump B) 3 rounds: 30 Single-Unders 20...

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Friday 10.04.19
Row Run Push-Up Double-Unders Overhead Squat Burpee Over The Bar Sit-Up Toes-to-Bar GHD Sit-Up Jog Air Squat Ring Row

Friday 10.04.19

Warm-Up A) 800m Run Then, 4 rounds of: 10 Air Squats 5 Toes-to-Bar 10 Ring Rows B) 3 rounds: 200m...

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Thursday 10.03.19
Row Front Squat Hang Clean Thrusters Clean Hang Squat Clean Squat Clean Strict Pull-Up Strict Press

Thursday 10.03.19

Warm-Up A) 500m Row B) 2 rounds: 6 Front Squats, with an empty bar 3 Strict Press 3 Strict...

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Wednesday 10.02.19
Run Push-Up Sit-Up Kettlebell Swing Toes-to-Bar Chest-To-Bar Pull-Ups Push Jerk Handstand Push-Up Ring Row Dips

Wednesday 10.02.19

Warm-Up A) 2 Rounds: 400m Run 20 Ring Rows 20 Sit-Ups B) 3 rounds: 200m Run 10 Push-Ups 10...

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Tuesday 10.01.19
Row Burpee Box Jump Overhead Squat Kettlebell Swing Toes-to-Bar Snatch Squat Snatch Bear Crawl Strict Pull-Up Lunge

Tuesday 10.01.19

Warm-Up A) 3 Rounds: 15m Lunge 15m Bear Crawl 15 Calorie Row B) 3 round: 6 Overhead Squat,...

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Monday 09.30.19
Row Bike Wall Balls Air Squat Walking Lunge Ball Slam high-knees butt-kickers Barbell Lunge

Monday 09.30.19

Warm-Up A) 3 Rounds: 15m High Knees 15m Butt Kickers 15 Air Squats B) 3 rounds: 12 calorie...

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Sunday 09.29.19
Box Jump Row Push Press Push-Up Kettlebell Swing Wall Balls Sumo Deadlift High Pull Barbell Step-Up

Sunday 09.29.19

Warm-Up A) 30 sec on/20 sec off, 4 rounds: Wall Balls Kettlebell Swings Step-Ups Push-Ups Row Workout “Fight...

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Saturday 09.28.19
Run Power Snatch Overhead Squat Wall Balls Weighted Lunge Step Dumbbell Snatch Hang Power Snatch db-power-clean

Saturday 09.28.19

Warm-Up A) 2 rounds: 200m Run 10 Dumbbell Snatches 10 Wall Balls B) 3 rounds with an empty...

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Friday 09.27.19
Box Jump Rope Climb Kettlebell Swing Hand Release Push-Up Farmer Carry Ring Row Kipping Pull-Ups Step-Up Russian-Kettlebell-swing press

Friday 09.27.19

Warm-Up A) 1 round: 50m Farmers Walk 10 Russian Swings 10 American Swings 50m Farmers Walk B)...

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Thursday 09.26.19
Double-Unders Kettlebell Swing Toes-to-Bar Wall Balls Back Squat Air Squat Ball Slam high-knees butt-kickers

Thursday 09.26.19

Warm-Up A) 2 Rounds: 15m High Knees 15m Butt Kickers 15 Ball Slams 15 Air Squats B) 1 Round: 40...

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Wednesday 09.25.19
Row Kettlebell Swing Deadlift Dumbbell Snatches Plank Hold Russian-Kettlebell-swing

Wednesday 09.25.19

Warm-Up A) 30 Russian Kettlebell Swings 150m Row 20 Russian Kettlebell Swings 100m Row 10 Russian...

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Tuesday 09.24.19
Burpee Box Jump Over Push-Up Toes-to-Bar Chest-To-Bar Pull-Ups Ball Slam Ring Row Step-Up bent-over-row db-bench-press

Tuesday 09.24.19

Warm-Up A) 4 rounds: 8 Ring Rows 8 Step-Ups 8 Ball Slams B) 2 rounds: 12 Push-Ups 6 Toes-to-Bar Strength Superset A...

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Monday 09.23.19
Run Thrusters Power Clean Hang Power Clean Hang Power Snatch

Monday 09.23.19

Warm-Up A) 2 Rounds: 400m Run – Rest 2 minutes B) 3 Rounds: 5 Hang Power Cleans, above...

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Sunday 09.22.19
Row Double-Unders Sit-Up GHD Sit-Up single-unders

Sunday 09.22.19

Warm-Up A) 4 Rounds each, 20 seconds on/ 10 seconds off: Row Single-Unders Sit-Ups Workout 100-80-60-40-20: Double-Unders 50-40-30-20-10: Calorie...

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Saturday 09.21.19
Run Sit-Up Deadlift Bench Press Bear Crawl Strict Pull-Up Strict Press Russian-Kettlebell-swing press

Saturday 09.21.19

Warm-Up A) 2 Rounds: 20 Sit-Ups 20m Bear Crawl 200m Run B) 3 rounds: 16 Russian Swings 8 Strict...

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Friday 09.20.19
Row Bike Power Clean Overhead Squat Sit-Up Toes-to-Bar Dumbbell Snatches Strict Press Lunge Dumbbell Hang Power Clean

Friday 09.20.19

Warm-Up A) 20 Calorie Row Then, 2 rounds: 10 Lunges 10 Dumbbell Power Cleans 20 Sit-Ups B)...

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Thursday 09.19.19
Box Jump Run Rope Climb Push-Up Burpee Box Jump Broad Jump Handstand Hold Ring Row Strict Handstand Push-Up Step-Up high-knees butt-kickers bent-over-row db-bench-press

Thursday 09.19.19

Warm-Up A) 2 rounds: 10m High Knees 10 Ring Rows 10M Butt Kickers 10 Push-Ups 10m Broad Jumps B)...

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Wednesday 09.18.19
Push-Up Double-Unders Power Snatch Overhead Squat Sit-Up Farmer Carry Strict Pull-Up single-unders db-push press

Wednesday 09.18.19

Warm-Up A) 2 Rounds: 40 Single-Unders 20 Dumbbell Push Press 20 Sit-Ups B) 1 Round: 12 Overhead...

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Tuesday 09.17.19
Run Burpee Sit-Up Kettlebell Swing Toes-to-Bar Deadlift Jog Ball Slam Kipping Pull-Ups

Tuesday 09.17.19

Warm-up A) 3 minutes Row Then, 12 Ball Slams 12 Sit-Ups 12 Burpees 9 Ball Slams 9 Sit-Ups 9...

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Monday 09.16.19
Row Burpee Power Clean Power Snatch Wall Balls Back Squat Air Squat Dumbbell Snatches Ball Slam Lunge

Monday 09.16.19

Warm-Up A) 1 Round: 200m Row 20 Lunges 200m Row 20 Ball Slams 200m Row 20 Lunges B) 2 Rounds: 15...

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Sunday 09.15.19
Row Run Front Squat Shoulder To Overhead Push Press Push-Up Power Clean Wall Balls Air Squat Hang Power Clean

Sunday 09.15.19

Warm-Up A) 2 Rounds: 200m Row 200m Run 10 Air Squats 10 Push-Ups B) 2 Rounds: 5 Hang Power...

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Saturday 09.14.19
Row Deadlift Burpee Bar Muscle Up Strict Press Ring Row db-power-clean bar-hold

Saturday 09.14.19

Warm-Up A) EMOM x 8rounds: 30 Second bar Hang 30 Second Row B) 2 Rounds: 8 Empty Bar Deadlifts 8...

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Friday 09.13.19
Box Jump Run Front Squat Burpee Power Snatch Dumbbell Snatches Ball Slam Dumbbell Snatch muscle-snatch

Friday 09.13.19

Warm-Up A) 3 Rounds: 200m Run 10 Dumbbell Snatches 5 Burpees B) 3 Rounds: 5 Muscle Snatches,...

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Thursday 09.12.19
Double-Unders Sit-Up Toes-to-Bar GHD Sit-Up Dumbbell Deadlift Strict Press Knee Raises press bar-dips db-push press

Thursday 09.12.19

Warm-Up A) 20 Double-Unders Then, 3 Rounds: 10 Dumbbell Push Press 10 Dumbbell Deadlifts Then, 20...

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Wednesday 09.11.19
Thrusters Power Clean Burpee Over The Bar Hang Power Clean Broad Jump Russian-Kettlebell-swing high-knees butt-kickers

Wednesday 09.11.19

Warm-Up A) 3 Rounds: 15m High Knees 15m Broad Jump 15m Butt Kickers 15 Russian Swings B) 500m...

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Tuesday 09.10.19
Row Run Front Rack Lunge Wall Balls Back Squat Ball Slam Ring Row Kipping Pull-Ups Lunge Russian-Kettlebell-swing

Tuesday 09.10.19

Warm-Up A) 3 Rounds: 10 Ball Slams 100m Row 10 Wall Balls B) 2 Rounds: 12 Lunges 12 Ring Rows 12...

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Monday 09.09.19
Row Run Front Squat Double-Unders Sit-Up Hand Release Push-Up Ring Row Ring Muscle Ups single-unders wall-sit bar-hang bent-over-row db-bench-press

Monday 09.09.19

Warm-Up A) 2 Rounds: 200m Row 200m Run 10 Hand Release Push-Ups 10 Ring Rows B) 20 seconds...

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Sunday 09.08.19
Box Jump Run Rope Climb Thrusters Sit-Up Dumbbell Thruster Ball Slam Ring Row Step-Up

Sunday 09.08.19

Warm-Up A) 2 Rounds: 400m Run 15 Ball Slams 15 Ring Rows B) 2 Rounds: 12 Step-Ups 12 Dumbbell...

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Saturday 09.07.19
Run Sit-Up Squat Clean Air Squat Bar Muscle Up Hang Power Clean Dumbbell Deadlift Dumbbell Hang Clean dumbbell-front-squat

Saturday 09.07.19

Warm-Up A) 1 Round: 200m Run 20 Air Squats 20 Sit-Ups 200m Run B) 2 Rounds: 12 Dumbbell Deadlifts 6...

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Friday 09.06.19
Row Rope Climb Double-Unders Burpee Handstand Hold Kipping Handstand Push-Up Plank Hold Seated DB Press bar-hang

Friday 09.06.19

Warm-Up A) 20 seconds work/10 seconds Rest x 12 rounds Handstand Hold Burpees with no push-up Sit-Up Rowing –...

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Thursday 09.05.19
Box Jump Kettlebell Swing Deadlift Dumbbell Snatches Ring Row Knee Raises Step-Up

Thursday 09.05.19

Warm-Up A) 16-12-8-4: Step-Ups Knee Raises Ring Rows B) 2 Rounds: 20 seconds Chin-Over-Bar...

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Wednesday 09.04.19
Row Burpee Sit-Up Kettlebell Swing Toes-to-Bar Ring Dip Ball Slam Step-Up Hang Power Snatch

Wednesday 09.04.19

Warm-Up A) 5 Rounds: 5 Ball Slams 5 Burpee Step-Ups 10 Sit-Ups B) 3 Rounds: 100m Row 10 Kettlebell...

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Row Burpee Overhead Squat Clean and Jerk Wall Balls Walking Lunge high-knees butt-kickers

Tuesday 09.03.19

Warm-Up A) 400M Row 20M High Knees 20M Butt Kickers 20M Walking Lunges 200M Row 20M High Knees 20M...

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Monday 09.02.19
Run Push-Up Sit-Up Chest-To-Bar Pull-Ups Hand Release Push-Up Air Squat Bench Press Kipping Pull-Ups Kettlebell Windmill Plank Hold

Monday 09.02.19

Warm-Up A) 2 Rounds: 200m Run Then, 2 Rounds: 5 Pull-Ups 10 Push-Ups 15 Squats B) 2 Rounds: 10...

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Sunday 09.01.19
Row Run Double-Unders Sit-Up Toes-to-Bar Wall Balls Hand Release Push-Up Burpees Over Rower single-unders sled-push db-squat-snatch

Sunday 09.01.19

Warm-Up A) 2 Rounds: 20 Single-Unders 200m Run 20m Sled Push B) 3 Rounds 9 Calorie Row 9 Wall...

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Saturday 08.31.19
Row Run Rope Climb Burpee Toes-to-Bar Hang Squat Clean Bear Crawl Strict Press Ring Row Knee Raises Seated DB Press bent-over-row

Saturday 08.31.19

Warm-Up A) 200m Run 2 rounds: 10m Lunge 10m Bear Crawl 10 Ring Rows Then, 200m Row B) 5 Strict...

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Friday 08.30.19
Run Overhead Squat Sit-Up Walking Lunge Strict Pull-Up Kipping Pull-Ups kettlebell-lunge

Friday 08.30.19

Warm-Up A) 2 Rounds: 200m Run 20 Walking Lunges 20 Sit-Ups B) 1 Round: 12 Overhead Squats,...

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Thursday 08.29.19
Run Kettlebell Swing Wall Balls Air Squat Hang Power Clean Ball Slam high-knees butt-kickers db-power-clean

Thursday 08.29.19

Warm-Up A) 2 Rounds: 15m High Knees 15m Butt Kickers 15 Ball Slams 15 Air Squats B) 1 Round: 400m...

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Wednesday 08.28.19
Row Toes-to-Bar Hand Release Push-Up Bench Press Kipping Handstand Push-Up Kettlebell Windmill Plank Hold

Wednesday 08.28.19

Warm-Up A) 3 Rounds: 1 Minute Row 1 Minute Plank 1 Minute Rest B) 2 Rounds: 12 Hand-Release...

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Tuesday 08.27.19
Box Jump Front Squat Double-Unders Burpee Air Squat Ring Row Ring Muscle Ups Hang Power Snatch single-unders muscle-snatch

Tuesday 08.27.19

Warm-Up A) 1 Round: 60 Single-Unders 15 Ring Rows 10 Air Squats 5 Burpees 30 Single-Unders 15...

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Monday 08.26.19
Row Burpee Burpee Over The Bar Kettlebell Swing Deadlift Plank Hold Russian-Kettlebell-swing high-knees butt-kickers

Monday 08.26.19

Warm-Up A) EMOMx8min: Min 1: 45 seconds Row Min 2: 5 Second Plank B) 3 Rounds: 10 Russian Swings 10m...

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Monday 08.25.19
Box Jump Thrusters Power Snatch Sit-Up Toes-to-Bar Box Jump Over Dumbbell Snatches Dumbbell Thruster Strict Press Ring Row Knee Raises Step-Up

Monday 08.25.19

Warm-Up A) 2 Rounds: 12 Step-Ups 6 Box Jumps 12 Ring Rows B) 3 Rounds: 8 Dumbbell Thrusters 8...

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Saturday 08.24.19
Row Front Squat Shoulder To Overhead Double-Unders Overhead Squat Wall Balls Air Squat overhead-lunge

Saturday 08.24.19

Warm-Up A) 1 Round: 1min Row at RPE 6 2 rounds with PVC pipe: 8 Overhead Squats 8 Overhead...

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Friday 08.23.19
Row Bike Sit-Up Toes-to-Bar Hang Power Clean Dumbbell Snatches Walking Lunge Lunge db-push press

Friday 08.23.19

Warm-Up A) 2 rounds: 10 Calorie Row 10 Walking Lunges 10 Sit-Ups B) 3 Rounds: 10 Dumbbell Push...

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Thursday 08.22.19
Bike Rope Climb Burpee Box Jump Hand Release Push-Up Bench Press Dumbbell Snatches Step-Up

Thursday 08.22.19

Warm-Up A) 5 Rounds 20 seconds / 10 seconds off: Bike at RPE 9 B) 4 Rounds: 4 Hand Release...

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Wednesday 08.21.19
Run Kettlebell Swing Deadlift Strict Pull-Up Strict Press Kipping Pull-Ups Russian-Kettlebell-swing good morning bent-over-row

Wednesday 08.21.19

Warm-Up A) 100m Run 5 Strict Pull-Ups 10 Russian Swings 100m Run 1-minute rest B)3 Rounds with...

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Tuesday 08.20.19
Run Rope Climb Push-Up Burpee Toes-to-Bar Air Squat Dumbbell Deadlift Knee Raises Seated DB Press Russian-Kettlebell-swing db-push press

Tuesday 08.20.19

Warm-Up A) 400m Jog 2 Rounds: 10 Knee Raises 5 Toes-to-Bar 5 Burpees B) 15-12-9: Russian Swings Push-Ups Air...

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Monday 08.19.19
Row Power Clean Power Snatch Overhead Squat Air Squat Lunge Hang Power Snatch high-knees butt-kickers muscle-snatch

Monday 08.19.19

Warm-Up A) 1 Round: 10 Calorie Row 10M High Knees 10M Butt Kickers 10M Lunges 10 Calorie Row B)...

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Sunday 08.18.19
Row Run Front Squat Push-Up Burpee Power Clean Toes-to-Bar Wall Balls Air Squat Walking Lunge Ring Dip Kipping Pull-Ups Knee Raises Ring Muscle Ups high-knees butt-kickers

Sunday 08.18.19

Warm-Up A) 3 Rounds: 200M Run 10M Butt Kickers 10M High Knees 20 Knee Raises B) 4 Rounds: 4...

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Saturday 08.17.19
Box Jump Row Push-Up Double-Unders Bench Press Strict Press Kipping Handstand Push-Up Step-Up Plank Hold single-unders

Saturday 08.17.19

Warm-Up A) 2 Rounds: 12 Step-Ups on a box 12 Strict Press, with an empty bar 12 Calorie Row B)...

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Friday 08.16.19
Row Run Deadlift Air Squat Dumbbell Deadlift Squat Clean & Jerk Russian-Kettlebell-swing db-power-clean

Friday 08.16.19

Warm-Up A) 3 Rounds: 5 Dumbbell Deadlifts 5 Dumbbell Power Cleans 10 Air Squats B) 1 Round: 200M...

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Thursday 08.15.19
Row Run Power Snatch Wall Balls Deadlift Bar Muscle Up Dumbbell Snatch Hang Power Snatch muscle-snatch

Thursday 08.15.19

Warm-Up A) 1 Round: 200m Run 100m Row 20 Wall balls 100m Row 200m Run B) 2 Rounds of: 5 Deadlifts,...

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Wednesday 08.14.19
Row Run Push Press Rope Climb Push-Up Sit-Up Jog Man Maker Seated DB Press bar-hang

Wednesday 08.14.19

Warm-Up A) 5 Rounds: 30 seconds Row 20 seconds Bar Hang 10 Max Push-Ups B) 2 rounds: 10 Barbell...

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Tuesday 08.13.19
Overhead Squat Kettlebell Swing Jog Sprint Walking Lunge Pistol Strict Pull-Up Ring Row Russian-Kettlebell-swing one-legged-squat

Tuesday 08.13.19

Warm-Up A) 4 Rounds: 100m Jog 100m Sprint – 1 min rest B) 2 Rounds: 12 Walking Lunges 12...

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Monday 08.12.19
Run Burpee Wall Balls Squat Snatch Hang Power Clean Walking Lunge Strict Pull-Up high-knees power-clean-and-jerk

Monday 08.12.19

Warm-Up A) 2 Rounds: 10m High Knees 10m Walking Lunge 200m Run B) 3 Rounds: 12 Wall Balls,...

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Sunday 08.11.19
Box Jump Row Run Push-Up Muscle Up Ring Row Dumbbell Hang Power Clean Kettlebell Windmill single-unders butt-kickers

Sunday 08.11.19

Warm-Up A) 3 Rounds: 200m Run 10m Butt Kickers 10k High Knees 20 Single-Unders B) 4 Rounds: 4...

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Saturday 08.10.19
Row Run Double-Unders Sit-Up Deadlift Farmer Carry L-Sit Russian-Kettlebell-swing butt-kickers

Saturday 08.10.19

Warm-Up A) 3 Rounds: One Round every 2 Min: 20 Sit-Ups 20m Butt Kicker 20m Farmer Carry 53lb/35lb B)...

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Friday 08.09.19
Run Burpee Power Snatch Deadlift Broad Jump Kipping Handstand Push-Up Kipping Pull-Ups Hang Power Snatch muscle-snatch

Friday 08.09.19

Warm-Up A) 2 Rounds: 200m Run 10 Broad Jumps 5 Burpees B) 2 Rounds of: 5 Deadlifts, with a...

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Thursday 08.08.19
Row Bike Rope Climb Push-Up Kettlebell Swing GHD Sit-Up Handstand Hold Ring Row Seated DB Press single-unders bar-hang

Thursday 08.08.19

Warm-Up A) 2 Rounds: 200m Row 10 Ball Slams 10 Ring Rows 10 Push-Ups B) 2 Rounds: 20 seconds...

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Wednesday 08.07.19
Double-Unders Wall Balls Hang Power Clean Broad Jump Kipping Ring Dips Dumbbell Snatch single-unders db-power-clean dumbbell-front-squat

Wednesday 08.07.19

Warm-Up A) 2 Rounds: 40 Single-Unders 20 Wall Balls, 20#/14# 10 Broad Jumps B) For Quality...

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Tuesday 08.06.19
Row Shoulder To Overhead Burpee Box Jump Over Push Press Rope Climb Overhead Squat Bench Press Ring Row Knee Raises Step-Up

Tuesday 08.06.19

Warm-Up A) Every Minute on the Minute x 8 minutes: Odd: 10 Push Press with an empty bar + 10...

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Monday 08.05.19
Row Push Press Overhead Squat Toes-to-Bar Squat Clean Thrusters Knee Raises Step-Up

Monday 08.05.19

Warm-Up A) Every Minute on the Minute x 8 min: Odd Minutes: 10 Push Press with an empty bar...

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Sunday 08.04.19
Box Jump Row Double-Unders Power Clean Split Jerk Front Rack Lunge Kettlebell Swing Wall Balls Deadlift Hand Release Push-Up Ring Row Kipping Pull-Ups Knee Raises Lunge

Sunday 08.04.19

Warm-Up A) 3 Rounds of each: 30 seconds on/30 Seconds Transition: Row @ RPE 7 Wall Ball Ring...

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Saturday 08.03.19
Row Bike Front Squat Power Clean Split Jerk Air Squat Bear Crawl Strict Press Lunge Strict Handstand Push-Up high-knees butt-kickers

Saturday 08.03.19

Warm-Up A) 2 rounds: 1 Minute Bike @ RPE6 10m Bear Crawl 10m Butt Kicker 10m Bear Crawl 10m...

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Friday 08.02.19
Double-Unders Toes-to-Bar Wall Balls Back Squat Walking Lunge Jumping Squat Kipping Pull-Ups Knee Raises Sumo Deadlift High Pull Kettlebell pull-over

Friday 08.02.19

Warm-Up A) 4 Rounds: 8 Wall Balls 4 Walking Lunges 2 Pull-Overs B) 2 Rounds: 8 Sumo Deadlift...

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Thursday 08.01.19
Push-Up Power Snatch Overhead Squat Kettlebell Swing Squat Snatch Hang Power Clean Shuttle Sprint Ring Dip Medicine Ball Clean Dips L-Sit Kettlebell Windmill Russian-Kettlebell-swing muscle-snatch

Thursday 08.01.19

Warm-Up A) 20-15-10 Russian Swings 10-10-10 Kettlebell WIndmill 5-5-5 Medicine Ball Clean B)...

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Wednesday 07.31.19
Row Shoulder To Overhead Chest-To-Bar Pull-Ups Deadlift Bear Crawl Strict Pull-Up Strict Press Ring Row Kipping Handstand Push-Up Kipping Pull-Ups L-Sit Strict Handstand Push-Up Strict DB Press Russian-Kettlebell-swing bar-hang

Wednesday 07.31.19

Warm-Up A) EMOMx12 minutes, alternating: a) 40 Seconds Row b) 10 Dumbbells Strict Press + 10...

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Tuesday 07.30.19
Row Run Push Press Burpee Sit-Up Toes-to-Bar Push Jerk Walking Lunge Strict Press

Tuesday 07.30.19

Warm-Up A) 1 Round: 200m Run 200m Row 150m Run 150m Row 100m Run 100m Row B) 2 Rounds with...

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Monday 07.29.19
Box Jump Row Deadlift Bar Muscle Up Dumbbell Snatches Romanian Deadlift Ball Slam Ring Row Kipping Pull-Ups Step-Up Dumbbell Snatch Russian-Kettlebell-swing

Monday 07.29.19

Warm-Up A) 2 Rounds of: 12 Step-Ups 12 Ring Rows 12 Dumbbell Snatches 1 Minute Row B) 3 Rounds...

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Sunday 07.28.19
Row Run Knees-to-Elbows Push-Up Burpee Air Squat Broad Jump Ball Slam Kipping Pull-Ups Plank Hold bar-dips

Sunday 07.28.19

Warm-Up A) 1 Round: 800m Run 400m Row 400m Run 200m Row B) 2 Rounds: 5 Pull-Ups 10 Push-Ups 15...

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Saturday 07.27.19
Row Power Snatch Overhead Squat Kettlebell Swing Snatch Wall Balls Squat Snatch Farmer Carry muscle-snatch

Saturday 07.27.19

Warm-Up A) 1 Round: 20 Calorie Row 20 Kettlebell Swings, 15 Calorie Row 15 Kettlebell Swings 10...

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Friday 07.26.19
Box Jump Row Bike Sit-Up Kettlebell Swing Toes-to-Bar Wall Balls Push Jerk Hand Release Push-Up Hang Power Clean Ball Slam Kipping Handstand Push-Up Kipping Pull-Ups

Friday 07.26.19

Warm-Up A) 2 Rounds: 8 Calorie Bike 4 Hand-Release Push-Ups 8 Calorie Bike B) 2 Rounds: 8 Wall...

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Thursday 07.25.19
Run Bike Front Squat Rope Climb Toes-to-Bar Back Squat Air Squat Broad Jump Ring Row high-knees butt-kickers

Thursday 07.25.19

Warm-Up A) 2 Rounds: 15m High Knees 15m Butt Kicker 15m Broad Jump 150m Run B) 4 Rounds: 5...

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Wednesday 07.24.19
Row Run Sit-Up Toes-to-Bar Deadlift Bear Crawl Dumbbell Snatch butt-kickers db-power-clean

Wednesday 07.24.19

Warm-Up A) 15 Calorie Row: 15m Butt Kickers 15m Bear crawl 15m Butt Kickers 15 Calorie Row B)...

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Tuesday 07.23.19
Row Run Bike Double-Unders Chest-To-Bar Pull-Ups Hand Release Push-Up Strict Pull-Up Ball Slam Strict Press Ring Row Kipping Handstand Push-Up Kipping Pull-Ups Strict Handstand Push-Up single-unders

Tuesday 07.23.19

Warm-Up A) 3 Rounds: 100m Run 10 Ball Slams 20 Double-Unders or Single-Unders B) 3 Rounds: 10...

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Monday 07.22.19
Row Bike Push-Up Power Clean Split Jerk Deadlift Air Squat Ring Row Plank Hold high-knees butt-kickers

Monday 07.22.19

Warm-Up A) 2 rounds: 200m Row 20m High Knees 20m Butt Kickers 20 Ring Rows B) 2 Rounds: 40...

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Sunday 07.21.19
Box Jump Row Run Burpee Power Snatch Kettlebell Swing Dumbbell Snatches Step-Up Russian-Kettlebell-swing

Sunday 07.21.19

Warm-Up A) 2 Rounds: 200m Run 200m Row 10 Russian Swings, 53#/35# 10 Step-Ups, 24”/20” B) 3...

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Saturday 07.20.19
Row Power Clean Chest-To-Bar Pull-Ups GHD Sit-Up Bar Muscle Up Strict Pull-Up Ring Row Kipping Handstand Push-Up Kipping Pull-Ups Knee Raises Lunge Strict Handstand Push-Up Strict DB Press db-power-clean bar-hold Barbell Lunge

Saturday 07.20.19

Warm-Up A) EMOMx8 minutes: Odd: Row Even: 30-second Bar Hang B) 2 Rounds: 15 Knee Raises 10...

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Friday 07.19.19
Row Run Push-Up Bear Crawl Dumbbell Deadlift Ball Slam Crab Crawl Dips Russian-Kettlebell-swing

Friday 07.19.19

Warm-Up A) 15 Russian Swings 15m Bear Crawl 15m Crab Walk 15 Ball Slams B) 4 Rounds: 5 Push-Ups 10...

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Thursday 07.18.19
Box Jump Row Push Press Burpee Box Jump Power Clean Split Jerk Sit-Up Wall Balls Strict Press Kipping Handstand Push-Up

Thursday 07.18.19

Warm-Up A) 300m Row Then, 3 Rounds: 10 Strict Press, with an empty bar 10 Wall Balls 10 Box...

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Wednesday 07.17.19
Row Push-Up Wall Balls Back Squat Air Squat Ball Slam Ring Row Kipping Pull-Ups Lunge high-knees butt-kickers

Wednesday 07.17.19

Warm-Up A) 1 Round: 400m Row 20m High Knees 20m Butt Kickers 20 Wall Balls 400m Row B) 3 Rounds: 8...

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Tuesday 07.16.19
Row Run Double-Unders Power Snatch Overhead Squat Step-Up Dumbbell Snatch muscle-snatch

Tuesday 07.16.19

Warm-Up A) 2 Rounds: 100m Run 10 Dumbbell Snatch 10 Dumbbell Step-Ups 100m Row B) 2 Rounds...

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Monday 07.15.19
Row Run Bike Push Press Power Clean GHD Sit-Up Push Jerk Strict Press Knee Raises Strict DB Press Russian-Kettlebell-swing

Monday 07.15.19

Warm-Up A) EMOM 12 minutes, alternating: 100m Row 10 Dumbbell Strict Press + 10 Sit-Ups 10...

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Sunday 07.14.19
Row Bike Burpee Sit-Up Toes-to-Bar Wall Balls Deadlift Air Squat Knee Raises Lunge Plank Hold Russian-Kettlebell-swing

Sunday 07.14.19

Warm-Up A) 3 Rounds of each: 1 Min on/30 Second Transition Row Bike Plank B) 3 Rounds: 8 Sit-Ups 8...

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Saturday 07.13.19
Row Double-Unders Sit-Up Deadlift Dumbbell Walking Lunge Walking Lunges Bar Dumbbell Snatch Russian-Kettlebell-swing

Saturday 07.13.19

Warm-Up A) 500m Row Then, 2 rounds: 15 Russian Swings 15 Sit-Ups B) 3 Rounds: 10 Deadlifts,...

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Friday 07.12.19
Row Push Press Push-Up Burpee Power Clean Split Jerk Kettlebell Swing Bench Press Ball Slam Kettlebell Windmill

Friday 07.12.19

Warm-Up A) 3 Rounds: 10 Calorie Row 5 Burpees 5 Ball Slams B) 3 Rounds: 8 Windmills, R 8 WIndmills,...

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Thursday 07.11.19
Row Bike Push-Up Burpee Box Jump Chest-To-Bar Pull-Ups Strict Pull-Up Ball Slam Strict Press Handstand Hold Ring Row Kipping Handstand Push-Up Kipping Pull-Ups Strict Handstand Push-Up single-unders bar-hang

Thursday 07.11.19

Warm-Up A) 2 Rounds: 200m Row 10 Ball Slams 10 Ring Rows 10 Push-Ups B) 2 Rounds: 20 seconds...

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Wednesday 07.10.19
Row Push Press Push-Up Sit-Up GHD Sit-Up Push Jerk Ring Dip Strict Press Knee Raises Sumo Deadlift High Pull Barbell Russian-Kettlebell-swing

Wednesday 07.10.19

Warm-Up A) EMOM x 12 minutes, alternating: Minute 1: 30 seconds Row Minute 2: 5 Push-Ups +...

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Tuesday 07.09.19
Row Bike Front Squat Burpee Over The Bar Back Squat Air Squat Bear Crawl Broad Jump

Tuesday 07.09.19

Warm-Up A) EMOMx10 minutes: 40 seconds Row B) 3 Rounds: 10m Broad Jumps 10 Air Squats 10M Bear...

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Tuesday 07.09.19  Copy
Row Bike Front Squat Burpee Over The Bar Back Squat Air Squat Bear Crawl Broad Jump

Tuesday 07.09.19 Copy

Warm-Up A) EMOMx10 minutes: 40 seconds Row B) 3 Rounds: 10m Broad Jumps 10 Air Squats 10M Bear...

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Monday 07.08.19
Run Double-Unders Power Snatch Overhead Squat Wall Balls Step-Up muscle-snatch db-power-clean

Monday 07.08.19

Warm-Up A) 200m Run 10 Dumbbell Power Cleans 10 Dumbbell Step-Ups 10 Wall Balls B) 2 Rounds...

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Sunday 07.07.19
Row Run Front Squat Push Press Rope Climb Air Squat Ring Row Dumbbell Snatch high-knees butt-kickers

Sunday 07.07.19

Warm-Up A) 3 Rounds of: 15m High Knees 15m Butt Kickers 150m Run B) 4 Rounds: 8 Dumbbell Snatches 8...

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Saturday 07.06.19
Row Run Bike Push Press Burpee Box Jump Toes-to-Bar Push Jerk Strict Press Ring Row Knee Raises press

Saturday 07.06.19

Warm-Up A) 400m Run Then, 3 rounds: 5 Ring Rows 5 Strict Press 5 Knee Raises Then, 400m Run B)...

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Friday 07.05.19
Row Push-Up Double-Unders Clean and Jerk Chest-To-Bar Pull-Ups Strict Pull-Up Ball Slam Strict Press Handstand Hold Ring Row Kipping Handstand Push-Up Kipping Pull-Ups Strict Handstand Push-Up single-unders bar-hang

Friday 07.05.19

Warm-Up A) 2 Rounds: 200m Row 10 Ball Slams 10 Ring Rows 10 Push Ups B) 2 Rounds: 20 seconds...

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Thursday 07.04.19
Run Bike Rope Climb Power Snatch Overhead Squat Dumbbell Thruster Strict Press Knee Raises Dumbbell Snatch muscle-snatch

Thursday 07.04.19

Warm-Up A) 4 Rounds: 8 Calorie Bike 8 Knee Raises 8 Dumbbell Snatches B) 9-6-3 reps of: Strict...

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Wednesday 07.03.19
Push Press Double-Unders Power Clean Split Jerk Toes-to-Bar Deadlift Ball Slam Kettlebell Windmill press db-power-clean

Wednesday 07.03.19

Warm-Up A) 2 Rounds: 4 Windmills, each side 8 Dumbbell Power Cleans 12 Ball Slams B) 3 Rounds,...

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Tuesday 07.02.19
Run Burpee Kettlebell Swing Deadlift Bear Crawl Kipping Pull-Ups Knee Raises L-Sit Russian-Kettlebell-swing high-knees butt-kickers

Tuesday 07.02.19

Warm-Up A) 2 Rounds: 15m High Knees 15n Butt Kickers 15m Bear Crawl 150m Run B) 3 Rounds: 12...

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Monday 07.01.19
Box Jump Row Push Press Wall Balls Back Squat Air Squat Strict Press Ring Row Sumo Deadlift High Pull Barbell Step-Up

Monday 07.01.19

Warm-Up A) Every Minute on the Minute x 8 minutes Odd minutes: 5 Strict Press with an empty...

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Sunday 06.30.19
Row Run Shoulder To Overhead Push-Up Power Clean Air Squat Dumbbell Deadlift Ball Slam Ring Row Kipping Pull-Ups high-knees butt-kickers db-power-clean

Sunday 06.30.19

Warm-Up A) 2 Rounds: 15m High Knees 15m Butt Kickers 200m Run B) 3 Rounds: 5 Dumbbell Deadlifts 5...

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Saturday 06.29.19
Box Jump Row Run Power Snatch Overhead Squat Snatch Wall Balls Handstand Push-Up Strict DB Press muscle-snatch

Saturday 06.29.19

Warm-Up A) 1 Round: 500m Row 15 Wall Balls 250m Row 15 Wall Balls, 14#/12# B) 3 Rounds, with...

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Friday 06.28.19
Row Rope Climb Burpee Sit-Up Kettlebell Swing Deadlift Bear Crawl Ring Row Knee Raises Russian-Kettlebell-swing

Friday 06.28.19

Warm-Up A) 2 Rounds: 15m Bear Crawl 15 Sit-Ups 15 Ring Rows B) 3 Rounds: 10 Russian Kettlebell...

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Thursday 06.27.19
Row Push-Up Double-Unders Sit-Up Dumbbell Thruster Strict Pull-Up Strict Handstand Push-Up Dumbbell Snatch single-unders bar-hang bent-over-row

Thursday 06.27.19

Warm-Up A) Tabata (20 seconds on/10 seconds off) x 3 rounds: Single-Unders Bar Hang Sit-Ups B)...

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Wednesday 06.26.19
Front Squat Double-Unders Burpee Wall Balls Back Squat Walking Lunge Hollow Hold

Wednesday 06.26.19

Warm-Up A) Every Minute on the Minute x 8 minutes: Odd: 16 Double Unders + 8 Dumbbell Snatches Even: 8...

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Tuesday 06.25.19
Run Hang Clean Push-Up Power Clean Clean Sit-Up Hang Power Clean Kipping Handstand Push-Up Dumbbell Hang Power Clean

Tuesday 06.25.19

Warm-Up A) 1 round: 400m Run 10 Push-Ups 10 Dumbbell Hang Power Cleans 10 Sit-Ups 200m Run 10...

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Monday 06.24.19
Box Jump Row Push Press Burpee Sit-Up Wall Balls Strict Press

Monday 06.24.19

Warm-Up A) 300m Row Then, 3 Rounds: 10 Strict Press, with an empty bar 10 Wall Balls 10 Box...

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Sunday 06.23.19
Run Push Press Rope Climb Toes-to-Bar Deadlift Back Squat Ring Row Knee Raises Plank Hold bar-hang

Sunday 06.23.19

Warm-Up A) 4 Rounds: 100m Run 10 Second Bar Hang 30 Second Plank Рold B) 1 Round: 15 Ring Rows 5...

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Saturday 06.22.19
Run Push Press Clean Sit-Up Air Squat Ring Row Sumo Deadlift High Pull Barbell dumbbell-front-squat

Saturday 06.22.19

Warm-Up A) 2 Rounds: 200m Run 20 Ring Rows 20 Sit-Ups 20 Air Squats B) 2 Rounds: 4 Sumo Deadlift...

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Friday 06.21.19
Double-Unders Burpee Chest-To-Bar Pull-Ups Hand Release Push-Up Air Squat Walking Lunge Bear Crawl Ring Row Duck Walk Kipping Handstand Push-Up Strict Handstand Push-Up single-unders bent-over-row

Friday 06.21.19

Warm-Up A) 3 Rounds: 10m Bear Crawl 10m Duck Walk 10 Ring Rows 10 Hand Release Push-Ups B)...

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Thursday 06.20.19
Run Burpee Box Jump Burpee Deadlift Step-Up Dumbbell Snatch Russian-Kettlebell-swing high-knees butt-kickers dumbbell-strict-press

Thursday 06.20.19

Warm-Up A) 4 Rounds: 10m High Knees 10m Butt Kickers 5 Burpees 100m Run 30 Seconds Rest B)...

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Wednesday 06.19.19
Row Run Push Press Push-Up Air Squat Strict Press Ring Row Kipping Pull-Ups Knee Raises

Wednesday 06.19.19

Warm-Up A) 400m Run Then, 3 rounds of: 5 Ring Rows 5 Strict Press 5 Knee Raises Then, 400m...

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Tuesday 06.18.19
Row Back Squat Dumbbell Deadlift Kipping Pull-Ups Lunge Step-Up DB Front Rack Walking Lunge

Tuesday 06.18.19

Warm-Up A) 1 Round: 2min Row 30 sec Rest 1:30 min Row 30 sec Rest 1 min Row 30 sec Rest 30...

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Monday 06.17.19
Power Snatch Kettlebell Swing Snatch Strict Pull-Up Ball Slam Kipping Handstand Push-Up Kipping Pull-Ups Strict Handstand Push-Up Kettlebell Windmill Dumbbell Snatch Russian-Kettlebell-swing muscle-snatch

Monday 06.17.19

Warm-Up A) 2 Rounds: 4 Windmills, Each side 8 Dumbbell Snatches 12 Ball Slams B) 3 Rounds,...

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Sunday 06.16.19
Row Run Burpee Power Snatch Chest-To-Bar Pull-Ups Wall Balls Air Squat Dumbbell Snatches Ring Row high-knees butt-kickers

Sunday 06.16.19

Warm-Up A) 3 Rounds of: 15m High Knees 15m Butt Kickers 150m Run B) 4 Rounds: 8 Dumbbell Snatches 8...

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Saturday 06.15.19
Row Bike Double-Unders Burpee Deadlift good morning bent-over-row

Saturday 06.15.19

Warm-Up A) 2 Rounds: 30 seconds Bike 15 seconds Rest 30 seconds Row 15 seconds Rest 30 seconds...

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Friday 06.14.19
Push Press Sit-Up Handstand Push-Up Sprint Shuttle Sprint Handstand Hold Lunge Dumbbell Hang Clean Strict DB Press high-knees butt-kickers shoulder-rolls

Friday 06.14.19

Warm-Up A) 2 Rounds: 10m High Knees 10m Butt kickers 10m Lunges 10m Butt Kickers 10m High Knees 100m...

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Thursday 06.13.19
Run Front Squat Power Clean Clean Hang Squat Clean Muscle Up Strict Pull-Up Strict Press high-knees butt-kickers

Thursday 06.13.19

Warm-Up A) 3 Rounds: 15m High Knees 15m Butt Kicker 200m Run B) 3 Rounds: 6 Front Squats, with...

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Wednesday 06.12.19
Row Bike Push-Up Kettlebell Swing Chest-To-Bar Pull-Ups Strict Pull-Up Strict Press Ring Row Kipping Handstand Push-Up Strict Handstand Push-Up Russian-Kettlebell-swing bent-over-row

Wednesday 06.12.19

Warm-Up A) 2 Rounds: 12 Calorie Row/ Bike 12 Push-Ups 12 Ring Rows B) 3 Rounds: 16 Russian...

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Tuesday 06.11.19
Bike Shoulder To Overhead Overhead Squat Snatch Deadlift Hang Power Clean Kettlebell Windmill Russian-Kettlebell-swing

Tuesday 06.11.19

Warm-Up A) 2 Rounds: 5 Kettlebell Windmills Each, side 10 Russian Kettlebell Swings 15 Overhead...

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Monday 06.10.19
Row Run Rope Climb Push-Up Double-Unders Burpee Box Jump Back Squat Air Squat Kipping Pull-Ups Step-Up bar-dips

Monday 06.10.19

Warm-Up A) 1 Round: 400m Run 400m Row 200m Run 200m Row B) 3 Rounds: 2 Pull-Ups 4 Push-Ups 8...

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Sunday 06.09.19
Row Push-Up Wall Balls Dumbbell Deadlift Ball Slam Knee Raises Lunge Dumbbell Snatch dumbbell-front-squat

Sunday 06.09.19

Warm-Up A) 3 Rounds of: 1min Row 12 Wall Balls 6 Push-Ups B) 3 Rounds: 12 Ball Slams 12 Dumbbell...

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Saturday 06.08.19
Row Push-Up Power Snatch Overhead Squat Sit-Up Ball Slam Strict Press Ring Row Kipping Handstand Push-Up Strict Handstand Push-Up Plank Hold bent-over-row

Saturday 06.08.19

Warm-Up A) Every Minute on the Minutes x 8 rounds: Minute 1: 5 Push-Ups 10 Sit-Ups Minute 2: 40...

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Friday 06.07.19
Row Overhead Squat Snatch Bar Muscle Up Ring Row Step-Up muscle-snatch

Friday 06.07.19

Warm-Up A) 2 Rounds: 10 Step-Ups 10 Ring Rows B) 3 Rounds of: 10 Muscle Snatches, below the...

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Thursday 06.06.19
Run Bike Power Clean Front Rack Lunge Toes-to-Bar Back Squat Walking Lunge Knee Raises high-knees butt-kickers

Thursday 06.06.19

Warm-Up A) 200m Run 10m High Knees 10m Butt Kicker 10m Walking Lunge 200m Run B) 3 Rounds: 10...

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Wednesday 06.05.19
Row Run Bike Kettlebell Swing Deadlift Ring Row Plank Hold Dumbbell Snatch high-knees butt-kickers

Wednesday 06.05.19

Warm-Up A) 2 rounds: 200m Row 20m High Knee 20m Butt Kicker 20 Ring Rows B) 2 Rounds: 40 seconds...

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Tuesday 06.04.19
Run Bike Push Press Double-Unders Thrusters Ball Slam Strict Press Russian-Kettlebell-swing single-unders

Tuesday 06.04.19

Warm-Up A) 3 Rounds: 100m Run 10 Single-Unders 10 Ball Slams B) 3 Rounds: 10 Strict Press,...

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Monday 06.03.19
Row Front Squat Hang Clean Push Press Burpee Clean Sit-Up Air Squat Dumbbell Hang Power Clean

Monday 06.03.19

Warm-Up A) 4 Rounds: 5 Calorie Row 10 Air Squats 10 Sit-Ups B) Every Minute On the Minute x...

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Sunday 06.02.19
Row Bike Knees-to-Elbows Rope Climb Push-Up Burpee Thrusters Hand Release Push-Up Strict Pull-Up Ring Row Knee Raises Lunge

Sunday 06.02.19

Warm-Up A) 2 Rounds: 12 Calorie Row 12 Lunges 12 Push-Ups 12 Ring Rows B) EMOM x 6 Odd Minutes: 8...

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Saturday 06.01.19
Box Jump Row Kettlebell Swing Strict Pull-Up Kipping Pull-Ups Step-Up Abmat Sit-Up

Saturday 06.01.19

Warm-Up A) 4 Rounds of: 200m Row Rest 30 seconds B) 20-16-12-8 Abmat Sit-Up 10-8-6-4 Step-Ups Strength Weighted...

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Friday 05.31.19
Row Burpee Sit-Up Kettlebell Swing Toes-to-Bar Deadlift Dumbbell Snatch

Friday 05.31.19

Warm-Up A) 5 Rounds: 1 min Row @ an easy pace 30 sec Row @ a hard pace B) 2 Rounds: 12 Kettlebell...

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Thursday 05.30.19
Row Burpee Power Clean Squat Hang Clean Walking Lunge Kipping Handstand Push-Up Kettlebell Windmill Hang Power Snatch muscle-snatch

Thursday 05.30.19

Warm-Up A) 12-9-6 Windmill, with a light kettlebell 24-18-12 Walking Lunges B) 3 Rounds of: 10...

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Wednesday 05.29.19
Row Double-Unders Wall Balls Back Squat Ring Muscle Ups Russian-Kettlebell-swing single-unders

Wednesday 05.29.19

Warm-Up A)3 Rounds: 20 Single-Unders 200m Row 20 Russian Kettlebell Swings B) 2 Rounds: 10...

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Tuesday 05.28.19
Row Push Press Split Jerk Walking Lunge Ball Slam Strict Press

Tuesday 05.28.19

Warm-Up A) 1 Round: 200m Row 10 Ball Slams 10 Burpees 10 Walking Lunges 200m Row B) 2 Rounds: 6...

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Monday 05.27.19
Run Push-Up Sit-Up Wall Balls Air Squat Broad Jump Ring Row Kipping Pull-Ups high-knees butt-kickers

Monday 05.27.19

Warm-Up A) 2 Rounds: 10m High Knees 10m Butt Kickers 10m Broad Jumps 200m Run B) 3 Rounds: 6...

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Sunday 05.26.19
Bike Burpee Power Snatch Kipping Handstand Push-Up Dumbbell Snatch Strict DB Press Russian-Kettlebell-swing dumbbell-press

Sunday 05.26.19

Warm-Up A) 3 Rounds: 15 Russian Kettlebell Swings, 53#/35# 15 Dumbbell Press 15 Calorie Assault...

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Saturday 05.25.19
Row Burpee Sit-Up Toes-to-Bar Chest-To-Bar Pull-Ups Deadlift Bar Muscle Up Ring Row Knee Raises Dumbbell Snatch dumbbell-strict-press

Saturday 05.25.19

Warm-Up A) 3 Rounds: 200m Row 10 Ring Rows 10 Dumbbell Strict Press B) 2 Rounds: 15 Sit-Ups 3...

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Friday 05.24.19
Run Hang Clean Clean Burpee Over The Bar Air Squat Broad Jump Hang Power Snatch high-knees butt-kickers muscle-clean

Friday 05.24.19

Warm-Up A) 3 Rounds: 10m Broad Jumps 10m Butt Kickers 10m High Knees 10 Air Squats B) 9-6-3...

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Thursday 05.23.19
Row Push Press Push-Up Split Jerk Kettlebell Swing Hand Release Push-Up Walking Lunges Bar Plank Hold bar-hang dumbbell-press

Thursday 05.23.19

Warm-Up A) 5 Rounds: 20 seconds work / 10 seconds rest: Push-Up Weighted Jump Ropes Bar Hang 1...

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Wednesday 05.22.19
Row Run Strict Pull-Up Ball Slam Kipping Pull-Ups Abmat Sit-Up db-power-clean

Wednesday 05.22.19

Warm-Up A) 4 Rounds of: 250m Row Rest 30 seconds 15 Ball Slams Rest 30 seconds B) 20-15-10-5: Abmat...

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Tuesday 05.21.19
Box Jump Bike Overhead Squat Sit-Up Snatch Ring Muscle Ups Kettlebell Windmill Dumbbell Snatch Hang Power Snatch muscle-snatch

Tuesday 05.21.19

Warm-Up A) 12-9-6: Windmill, with a light kettlebell Overhead Squats, with an empty bar B)...

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Monday 05.20.19
Row Push-Up Toes-to-Bar Wall Balls Back Squat Strict Pull-Up Lunge high-knees butt-kickers

Monday 05.20.19

Warm-Up 2 Rounds: 10M High Knees 10M Butt Kickers 10M Lunges 1 Minute Row B) 3 Rounds: 9 Wall...

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Sunday 05.19.19
Box Jump Run Push-Up Overhead Squat Strict Press Ring Row Sumo Deadlift High Pull Barbell Step-Up

Sunday 05.19.19

Warm-Up A) 1 Round: 400m Run 15 Push-Ups 15 Ring Rows 200m Run 15 Push-Ups 15 Ring Rows B)...

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Saturday 05.18.19
Row Run Push Press Rope Climb Split Jerk Handstand Hold Kipping Handstand Push-Up Strict Handstand Push-Up Plank Hold Strict DB Press press

Saturday 05.18.19

Warm-Up A) 2 Rounds: 200m Run 10 Press, with an empty bar 200m Row B) 3 Rounds: 20 sec Handstand...

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Friday 05.17.19
Row Run Hang Squat Snatch Burpee Power Snatch Overhead Squat Hang Squat Ground-to-Overhead Lunge high-knees butt-kickers muscle-snatch shoulder-rolls

Friday 05.17.19

Warm-Up A) 4 Rounds: 100m Row 10m High Knees 10m Butt Kickers 10m Lunges B) 1 Round: 8 Shoulder...

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Thursday 05.16.19
Run Burpee Sit-Up Kettlebell Swing Strict Pull-Up Ring Row Kipping Pull-Ups Hollow Hold bar-hang

Thursday 05.16.19

Warm-Up A) EMOMx4: Odd minutes: 30 seconds Bar Hang Even minutes: 30 seconds Hollow Hold B)...

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Wednesday 05.15.19
Row Burpee Toes-to-Bar Wall Balls Back Squat Dumbbell Walking Lunge Ring Row Lunge Step-Up Plank Hold

Wednesday 05.15.19

Warm-Up A) 500m Row Then, 2 rounds: 12 Lunges 12 Step-Ups, on box B) 3 rounds: 10 Wall Balls 10...

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Tuesday 05.14.19
Double-Unders Sit-Up Deadlift Dumbbell Deadlift Ball Slam Knee Raises Dumbbell Snatch Russian-Kettlebell-swing single-unders db-power-clean

Tuesday 05.14.19

Warm-Up A) 3 Rounds: 15 Russian Kettlebell Swings 10 Dumbbell Snatches 5 Ball Slams B) 5 Rounds: 10...

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Monday 05.13.19
Row Clean Sit-Up Chest-To-Bar Pull-Ups Hang Squat Clean Wall Balls Air Squat Bar Muscle Up Squat Hang Clean Strict Pull-Up Ring Row db-push press

Monday 05.13.19

Warm-Up A) 2 Rounds: 10 Wall Balls 10 Sit-Ups 10 Dumbbell Push Press B) 2 Rounds: 3 Strict...

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Sunday 05.12.19
Run Front Squat Double-Unders Burpee Wall Balls Deadlift Bench Press Walking Lunge Strict Press Kettlebell Windmill one-legged-squat

Sunday 05.12.19

Warm-Up A) Every 4 Minutes x 2: 200m Run 10 Wall Balls, 12#/10# 10 Empty Bar Deadlifts, 20” B)...

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Saturday 05.11.19
Run Burpee Sit-Up Farmer Carry Strict Pull-Up Ring Row Kipping Pull-Ups Plank Hold Pillar Plank bar-hang

Saturday 05.11.19

Warm-Up A) 4 Rounds: 100m Run 10 seconds Bar Hang 30 seconds Plank Hold B) 1 Round: 15 Ring...

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Friday 05.10.19
Burpee Thrusters Clean Sit-Up Toes-to-Bar Chest-To-Bar Pull-Ups Back Squat Air Squat Strict Pull-Up Knee Raises high-knees butt-kickers

Friday 05.10.19

Warm-Up A) 2 Rounds: 15m Butt Kickers 15 Air Squats 15m High Knee 15 Sit-Ups B) 2 Rounds: 5...

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Thursday 05.09.19
Run Front Squat Push Press Sit-Up Hang Squat Clean Strict Press Ring Row Sumo Deadlift High Pull Barbell

Thursday 05.09.19

Warm-Up A) 2 Rounds: 200m Run 20 Ring Rows 20 Sit-Ups B) 2 Rounds with an empty bar: 4 Sumo...

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Wednesday 05.08.19
Row Hang Squat Snatch Power Snatch Overhead Squat Wall Balls high-knees muscle-snatch shoulder-rolls

Wednesday 05.08.19

Warm-Up A) 3 Rounds: 10m High Knees 10 PVC Shoulder Rolls 10m High Knees 10 Overhead Squats...

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Tuesday 05.07.19
Row Run Bike Kettlebell Swing Deadlift Ring Row Kipping Pull-Ups Plank Hold single-unders

Tuesday 05.07.19

Warm-Up A) 3 rounds: 30 Singles 200m Row 10 Ring Rows B) 2 Rounds: 40 seconds Plank hold –...

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Monday 05.06.19
Row Run Push Press Split Jerk Chest-To-Bar Pull-Ups Walking Lunge Dumbbell Deadlift Strict Press Ring Row Kipping Handstand Push-Up Strict Handstand Push-Up dumbbell-strict-press db-push press

Monday 05.06.19

Warm-Up A) 200m Run 10 Calorie Row 10 Walking Lunges 10 Dumbbell Deadlift 10 Dumbbell Push...

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Sunday 05.05.19
Box Jump Run Front Squat Burpee Thrusters Pull-Up Power Snatch Chest-To-Bar Pull-Ups Deadlift Strict Press Kettlebell Windmill

Sunday 05.05.19

Warm-Up A) Every 4 Minutes x 3 Rounds: 200m Run 10 Pull-Ups, 10 Empty Bar Deadlifts, 20” B)...

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Saturday 05.04.19
Row Bike Hang Squat Snatch Overhead Squat Squat Clean Wall Balls Ground-to-Overhead Ball Slam muscle-snatch

Saturday 05.04.19

Warm-Up A) 2 Rounds: 20 seconds Cal Bike 10 seconds Rest 20 seconds Ball Slams 10 seconds Rest B)...

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Friday 05.03.19
Row Sit-Up Wall Balls Air Squat Dumbbell Snatches Strict Pull-Up Weighted Lunge Step Ring Row Kipping Handstand Push-Up Kipping Pull-Ups Lunge Strict Handstand Push-Up Strict DB Press dumbbell-press

Friday 05.03.19

Warm-Up A) 1 Round: 500m Row Then 3 rounds of: 8 Tempo Ring Rows (3-0-3) 8 Tempo Strict Dumbbell...

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Thursday 05.02.19
Row Bike Burpee Thrusters Kettlebell Swing GHD Sit-Up Deadlift Ring Row Plank Hold single-unders

Thursday 05.02.19

Warm-Up A) 3 rounds: 30 Singles 200m Row 10 Ring Rows B) 2 Rounds: 40 Plank Hold 20 rest 40...

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Wednesday 05.01.19
Run Push Press Rope Climb Push-Up Split Jerk Ring Dip Strict Press

Wednesday 05.01.19

Warm-Up A) 200m Run 10 Push-Ups 10 Sit-Ups 150m Run 10 Push-Ups 10 Sit-Ups 100m Run 10 Push-Ups 10...

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Tuesday 04.30.19
Box Jump Run Double-Unders Wall Balls Back Squat Walking Lunge Ring Row Kipping Pull-Ups Step-Up high-knees butt-kickers

Tuesday 04.30.19

Warm-Up A) 1 round: 200m Run 10m High Knees 10m Butt Kicker 10m Walking Lunge 200m Run B) 3...

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Monday 04.29.19
Row Front Squat Push Press Thrusters Clean Power Snatch Overhead Squat Burpee Over The Bar Hang Squat Clean Wall Balls Broad Jump

Monday 04.29.19

Warm-Up A) 2 Rounds: 250m Row 10 Wall Balls 10m Broad Jump B) EMOM x 2 minutes: 4 Front Squat,...

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Sunday 04.28.19
Row Run Toes-to-Bar Deadlift Hand Release Push-Up Air Squat Lunge Russian-Kettlebell-swing db-push press

Sunday 04.28.19

Warm-Up A) Every 1 Minute x 4 minutes: 100m Row B) 1 Round: 400m Run 20 Russian Swings 20 Dumbbell...

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Saturday 04.27.19
Box Jump Row Run Push Press Push-Up Sit-Up Bench Press Strict Pull-Up Ring Row Lunge

Saturday 04.27.19

Warm-Up A) 2 Rounds: 12 Calorie Row 12 Lunges 12 Push-Ups B) 2 Rounds: 16 Push Press, with...

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Friday 04.26.19
Row Double-Unders Power Clean Hang Squat Clean Air Squat Broad Jump Russian-Kettlebell-swing high-knees butt-kickers muscle-clean

Friday 04.26.19

Warm-Up A) 1 Round: 10m Broad Jumps 10m Butt Kickers 10m High Knees 10 Air Squats B) 9-6-3...

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Thursday 04.25.19
Row Push-Up Sit-Up Chest-To-Bar Pull-Ups Back Squat Bar Muscle Up Walking Lunge Weighted Lunge Step Ball Slam Ring Row Kipping Pull-Ups Goblet Squat Step-Up one-legged-squat

Thursday 04.25.19

Warm-Up A) 1 Round: 16 Ball Slams 16 Step-Ups 16 Cal Row 12 Ball Slams 12 Step-Ups 12 Cal Row 8...

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Wednesday 04.24.19
Box Jump Row Run Sit-Up Deadlift Bear Crawl Step-Up high-knees butt-kickers

Wednesday 04.24.19

Warm-Up A) 3 Rounds: 15m Butt Kickers 15m High Knees 15m Bear Crawl 200m Run B) Alternate each...

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Tuesday 04.23.19
Row Front Squat Double-Unders Wall Balls Air Squat Knee Raises Lunge Goblet Squat one-legged-squat

Tuesday 04.23.19

Warm-Up A) 2 Rounds: 200m Row 15 Air squats 10 Lunges B) 3 Rounds: 9 Wall Balls, 20#/14# 15...

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Monday 04.22.19
Row Run Bike Power Snatch Overhead Squat Sit-Up Toes-to-Bar Bear Crawl Strict Press Knee Raises

Monday 04.22.19

Warm-Up A) 2 Rounds: 200m Run 200m Row 20m Bear Crawl B) 1 Round: 10 Sit-Ups 10 Knee Raises 10...

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Sunday 04.21.19
Box Jump Row Run Push-Up Double-Unders Burpee Box Jump Wall Balls Air Squat Bench Press Step-Up single-unders

Sunday 04.21.19

Warm-Up A) 3 Rounds: 30 Single-Unders 20 seconds Sprint Row 10 Step-Ups 10 Push-Ups B) Every...

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Saturday 04.20.19
Row Power Clean Power Snatch Kettlebell Swing Wall Balls Kipping Handstand Push-Up Kettlebell Windmill muscle-clean

Saturday 04.20.19

Warm-Up A) 12-9-6: Kettlebell Windmills, with a light kettlebell Wall Balls, 10#/8# B) 3 Rounds...

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Friday 04.19.19
Row Run Sit-Up Kettlebell Swing Deadlift Russian-Kettlebell-swing single-unders high-knees

Friday 04.19.19

Warm-Up A) 3 Rounds of each station: 20 seconds on/10 seconds off : Row Single-Unders Russian...

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Thursday 04.18.19
Box Jump Row Push Press Strict Pull-Up Ring Row Step-Up Dumbbell Hang Power Clean db-power-snatch db-push press

Thursday 04.18.19

Warm-Up A) 3 Rounds: 150m Row 10 Step-Ups, on a high box 15 Ring Rows B) 2 Rounds: 10 Push...

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Wednesday 04.17.19
Row Bike Front Squat Double-Unders Burpee Sit-Up Wall Balls Walking Lunge Plank Hold single-unders

Wednesday 04.17.19

Warm-Up A) 3 Rounds: 10 Calorie Row 10 Walking Lunges 10 Calorie Bike B) 2 Rounds: 40 Singles 20...

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Tuesday 04.16.19
Run Bike Rope Climb Power Snatch Overhead Squat Dumbbell Snatches Strict Press Knee Raises muscle-snatch

Tuesday 04.16.19

Warm-Up A) 4 Rounds: 8 Calorie Bike 8 Knee Raises 8 Dumbbell Snatches B) 9-6-3 reps of: Strict...

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Monday 04.15.19
Row Run Burpee Sit-Up Squat Clean GHD Sit-Up Back Squat Burpees Over Rower Air Squat high-knees butt-kickers

Monday 04.15.19

Warm-Up A) 2 Rounds: 10m High Knees 10m Butt Kickers 100m Row 100m Run B) EMOM x 8 minutes: Odd: 5...

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Sunday 04.14.19
Row Run Bike Front Squat Overhead Squat Wall Balls Deadlift Strict Press Kettlebell Windmill

Sunday 04.14.19

Warm-Up A) Every 4 Minutes x 3 rounds: 200m Run 10 Wall Balls, 12#/10# 10 Empty Bar Deadlifts,...

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Saturday 04.13.19
Run Double-Unders Kettlebell Swing Chest-To-Bar Pull-Ups Deadlift Ring Row Plank Hold single-unders

Saturday 04.13.19

Warm-Up A) 3 rounds: 30 Single-Unders 200m Run 10 Ring Rows B) 2 Rounds: 40 seconds Plank hold 20...

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Friday 04.12.19
Row Run Front Squat Push-Up Burpee Toes-to-Bar Ring Dip Dumbbell Walking Lunge

Friday 04.12.19

Warm-Up A) 2 Rounds of: 200m Row Rest 30 Seconds 200m Run Rest 30 Seconds B) 10-8-6-4: Push-Ups Front...

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Thursday 04.11.19
Box Jump Bike Front Squat Push-Up Power Clean Handstand Push-Up Dumbbell Snatches Strict Pull-Up V-Up Strict Press Strict Handstand Push-Up Step-Up Strict DB Press

Thursday 04.11.19

Warm-Up A) 10 Step-Ups on a box 10 V – Ups 5 Push-Ups 5 Strict Pull-Ups B) 2 Rounds: 8...

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Wednesday 04.10.19
Shoulder To Overhead Power Clean Power Snatch Overhead Squat Burpee Over The Bar Snatch Wall Balls Walking Lunge muscle-snatch

Wednesday 04.10.19

Warm-Up A) 5 min EMOM (every minute on the minute: 10 Wall Balls 20lb/14lb 5 Walking Lunges B)...

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Tuesday 04.09.19
Run Toes-to-Bar Wall Balls Back Squat Air Squat Kipping Pull-Ups high-knees butt-kickers

Tuesday 04.09.19

Warm-Up A) 2 Rounds: 10m High Knees 10m Butt Kicker 100m Run B) 4 Rounds: 8 Air Squats 2 Pull-Ups Strength Back...

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Monday 04.08.19
Row Push Press Push-Up Muscle Up Dumbbell Snatches Strict Pull-Up Ball Slam Dips Kipping Pull-Ups bar-hang

Monday 04.08.19

Warm-Up A) 1 Round: 500m Row 10 Dumbbell Snatches 10 Push-Ups 250m Row B) 2 Rounds: 20 Bar...

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Sunday 04.07.19
Run Front Squat Rope Climb Thrusters Overhead Squat Sit-Up Wall Balls Deadlift Strict Press Sumo Deadlift High Pull Barbell Kettlebell Windmill

Sunday 04.07.19

Warm-Up A) Every 4 Minutes x 3 rounds: 200m Run 10 Wall Balls, 12#/10# 10 Empty Bar Deadlifts,...

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Saturday 04.06.19
Bike Front Squat Double-Unders Sit-Up Toes-to-Bar Wall Balls Air Squat Dumbbell Walking Lunge Knee Raises Dumbbell Snatch

Saturday 04.06.19

Warm-Up A) Tabata 20 seconds on / 10 seconds off Sit-Ups Air Squats Bike Sprint *Alternate...

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Friday 04.05.19
Row Thrusters Power Snatch Toes-to-Bar Air Squat Broad Jump high-knees butt-kickers muscle-snatch

Friday 04.05.19

Warm-Up A) 3 Rounds: 10m Broad Jumps 10m Butt Kickers 10m High Knees 10 Air Squats B) 9-6-3...

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Thursday 04.04.19
Row Run Sit-Up Kettlebell Swing Deadlift Russian-Kettlebell-swing single-unders high-knees

Thursday 04.04.19

Warm-Up A)3 Rounds of each station: 20 seconds on/10 seconds off Row Single-Unders Russian...

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Wednesday 04.03.19
Row Overhead Squat Wall Balls Back Squat Strict Pull-Up Dips Lunge Ring Muscle Ups high-knees butt-kickers

Wednesday 04.03.19

Warm-Up A) 2 Rounds: 10m High Knees 10m Butt Kickers 10m Lunge 1 Minute Row B) 3 Rounds: 9...

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Tuesday 04.02.19
Box Jump Row Shoulder To Overhead Push Press Push-Up Burpee Strict Pull-Up Strict Press Ring Row Step-Up db-power-clean shoulder-rolls

Tuesday 04.02.19

Warm-Up A) 2 Rounds: 15 Calorie Row 12 Step Ups, 24”/20” 9 Push-Ups B) EMOM x 6 Odd Minutes: 8...

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Monday 04.01.19
Double-Unders Power Clean Power Snatch Toes-to-Bar Wall Balls Broad Jump single-unders db-power-clean dumbbell-front-squat

Monday 04.01.19

Warm-Up A) 2 Rounds: 40 Single-Unders 20 Wall Balls, 20#/14# 10 Broad Jumps B) For Quality...

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Sunday 03.31.19
Row Run Push-Up Double-Unders Burpee Sit-Up Kettlebell Swing Toes-to-Bar Deadlift Air Squat Dumbbell Thruster Knee Raises bar-dips

Sunday 03.31.19

Warm-Up A) 2 Rounds: 100m Run 150m Row 20 Knee Raises B) Every Minute x 3 minutes: 12 Sit-Ups 6...

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Saturday 03.30.19
Row Run Wall Balls Back Squat Air Squat high-knees butt-kickers

Saturday 03.30.19

Warm-Up A) 2 Rounds of: 200m Run Rest 30 Seconds 200m Row Rest 30 Seconds B) 3 Rounds: 15m...

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Friday 03.29.19
Row Run Double-Unders Power Clean Squat Clean Hand Release Push-Up Strict Press Step-Up single-unders

Friday 03.29.19

Warm-Up A) EMOM x 6 minutes: Odd: 40 seconds Row Even: 40 seconds Jump Rope B) 2 Rounds of: 200m...

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Thursday 03.28.19
Run Overhead Squat Snatch Squat Snatch Ground-to-Overhead Bar Facing Burpee Broad Jump Ball Slam Handstand Kick-Up Lunge muscle-snatch

Thursday 03.28.19

Warm-Up A) 2 Rounds: 200m Run 5 Broad Jumps 10 Lunges 15 Ball Slams B) Every 3 Minutes x 3...

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Wednesday 03.27.19
Box Jump Row Push Press Push Jerk Bear Crawl Ring Row Crab Crawl Kipping Handstand Push-Up Step-Up Dumbbell Hang Power Clean Dumbbell Snatch butt-kickers

Wednesday 03.27.19

Warm-Up A) 3 Rounds: 10m Butt Kickers 10m Bear Crawl 10m Crab Crawl 10 Ring Rows 10 Push Press,...

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Tuesday 03.26.19
Box Jump Row Bike Double-Unders Kettlebell Swing Wall Balls Deadlift Strict Pull-Up single-unders

Tuesday 03.26.19

Warm-Up A) Buy-in: 15 Calorie Rows 30 Double-Unders 45 Single-Unders B) 3 Rounds of: 12 Kettlebell...

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Monday 03.25.19
Box Jump Row Push-Up Double-Unders Sprint Bench Press Handstand Hold Strict DB Press bar-hang back-rack-lunge

Monday 03.25.19

Warm-Up A) 4 rounds of: 12 Strict Dumbbell Press, 20lb/10lb 6 Push-Ups Rest 30 sec 6 Box Jump,...

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Sunday 03.24.19
Row Run Bike Front Squat Push Press Burpee Box Jump Burpee Thrusters Sit-Up Kettlebell Swing Toes-to-Bar Ring Row

Sunday 03.24.19

Warm-Up A) 3 Rounds: 5 Burpees 10 Ring Rows 15 Push Press, with an empty bar 20 Sit-Ups B)...

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Saturday 03.23.19
Run Shoulder To Overhead Push-Up Power Clean Overhead Squat Snatch Wall Balls Handstand Push-Up Squat Snatch Ring Row Handstand Kick-Up Strict Handstand Push-Up muscle-snatch

Saturday 03.23.19

Warm-Up A) 4 min EMOM (every minute on the minute): 8 Wall Balls, 20lb/14lb 8 Ring Rows 4 Push-Ups B)...

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Thursday 03.21.19
Row Push-Up Burpee Push Jerk Hand Release Push-Up Bar Muscle Up Strict Pull-Up Strict Press Ring Row Lunge Dumbbell Snatch shoulder-rolls

Thursday 03.21.19

Warm-Up A) 2 Rounds: 12 Calorie Row 12 Lunges 12 Push-Ups B) EMOM x 6 minutes: Odd Minutes: 8...

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Wednesday 03.20.19
Row Double-Unders Burpee Wall Balls Back Squat Air Squat Handstand Kick-Up Lunge high-knees

Wednesday 03.20.19

Warm-Up A) 2 Rounds: 10m High Knees 10m Butt Kickers 10m Lunge 1 Minute Row B) 20-20-20: Double...

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Tuesday 03.19.19
Run Burpee Box Jump Power Clean Clean and Jerk Squat Clean Strict Press Step-Up Kettlebell Windmill

Tuesday 03.19.19

Warm-Up A) 12-9-6: Kettlebell Windmill, with a light kettlebell Burpees B) 2 Rounds of: 200m...

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Monday 03.18.19
Row Push-Up Double-Unders Power Snatch Sit-Up Chest-To-Bar Pull-Ups Deadlift Dumbbell Snatches Strict Press L-Sit single-unders

Monday 03.18.19

Warm-Up A) 3 Rounds of each station: 20 sec on / 10 sec off: Row Singles Sit-Ups Push-Ups B)...

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Sunday 03.17.19
Row Front Squat Push Press Rope Climb Burpee Thrusters Sit-Up GHD Sit-Up Strict Press Ring Row

Sunday 03.17.19

Warm-Up A) 3 Rounds: 10 Calorie Row 15 Ring Rows 20 Sit-Ups B) 3 Rounds: 5 Front Squats, with...

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Saturday 03.16.19
Bike Kettlebell Swing Push Jerk Muscle Up Strict Press Strict Handstand Push-Up Step-Up single-unders high-knees butt-kickers dumbbell-press

Saturday 03.16.19

Warm-Up A) 3 Rounds: 30 Singles 15m High Knees 15m Butt Kickers 15 Tempo Dumbbell Press B)...

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Thursday 03.14.19
Row Run Kettlebell Swing Deadlift Push Jerk Hang Power Clean Strict Press

Thursday 03.14.19

Warm-Up A) 400m Run 20 Kettlebell Swings 400m Row 200m Run 10 Kettlebell Swings 200m Row B)...

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Wednesday 03.13.19
Box Jump Push-Up GHD Sit-Up Sprint Bench Press Ball Slam Handstand Hold Strict DB Press bar-hang

Wednesday 03.13.19

Warm-Up A) 4 rounds of: 12 Strict Dumbbell Press 20lb/10lb 6 Push-Ups Rest 30 sec 6 Box Jump...

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Tuesday 03.12.19
Row Double-Unders Wall Balls Muscle Up Back Squat Handstand Kick-Up Kipping Handstand Push-Up Strict Handstand Push-Up dumbbell-strict-press

Tuesday 03.12.19

Warm-Up A) 1 Round: 400m Row 10 Wall Balls (Light) 300m Row 10 Wall Balls 200m Row 10 Wall...

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Monday 03.11.19
Row Double-Unders Burpee Power Snatch Overhead Squat Squat Snatch Dumbbell Snatches muscle-snatch

Monday 03.11.19

Warm-Up A) 3 Rounds of: 10 Calorie Row 10 Overhead Squat with an empty barbell 10 DB Power...

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Sunday 03.10.19
Box Jump Run Knees-to-Elbows Push-Up Double-Unders Power Snatch Overhead Squat Burpee Over The Bar Wall Balls Deadlift Ball Slam Knee Raises bar-dips

Sunday 03.10.19

Warm-Up A) 3 Rounds of: 24 Double-Unders 12 Wall Balls 6 Push-Ups B) 3 Rounds: 12 Ball Slams 12...

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Saturday 03.09.19
Row Bike Hang Clean Thrusters Overhead Squat Squat Clean Bar Muscle Up Hang Power Clean Strict Pull-Up Ball Slam

Saturday 03.09.19

Warm-Up A) 3 Rounds of: 20 Calorie Row 10 Overhead Squats, with a PVC pipe 5 Strict Pull-Ups B)...

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Thursday 03.07.19
Row Double-Unders Chest-To-Bar Pull-Ups Wall Balls Walking Lunge Broad Jump Lunge high-knees butt-kickers bar-dips Barbell Lunge

Thursday 03.07.19

Warm-Up A) 20 Cal Row 10m High Knees 10m Butt Kicker 10 Walking Lunges 15 Calorie Row 10m High...

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Wednesday 03.06.19
Row Run Double-Unders Sit-Up Kettlebell Swing Deadlift Farmer Carry butt-kickers

Wednesday 03.06.19

Warm-Up A) 3 Rounds, one round every 2 min: 20 Sit-Ups 20m Butt Kicker 20m Farmer Carry, 53lb/35lb B)...

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Tuesday 03.05.19
Row Burpee Sit-Up Wall Balls Dumbbell Walking Lunge Knee Raises Strict DB Press

Tuesday 03.05.19

Warm-Up A) 3 Rounds: 12 Calorie Row 12 Wall Balls 6 Burpees B) 2 Rounds: 12 Dumbbells Press 12...

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Monday 03.04.19
Row Push Press Push-Up Burpee Sit-Up Wall Balls Ball Slam Ring Row Kipping Pull-Ups Strict Handstand Push-Up Plank Hold

Monday 03.04.19

Warm-Up A) Every Minute on the Minutes x 8 min: Minute 1: 5 Push-Ups 10 Sit-Ups Minute 2: 40sec...

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Sunday 03.03.19
Run Push-Up Double-Unders Muscle Up Dumbbell Snatches Strict Pull-Up Ring Row Kettlebell Windmill single-unders high-knees butt-kickers

Sunday 03.03.19

Warm-Up A) 3 Rounds: 200m Run 10m Butt Kickers 10m High Knees 20 Single-Unders B) 4 Rounds: 4...

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Saturday 03.02.19
Row Front Squat Power Snatch Overhead Squat Sit-Up Toes-to-Bar Wall Balls Strict Pull-Up Russian-Kettlebell-swing muscle-snatch

Saturday 03.02.19

Warm-Up A) 1 Round: 400m Row 20 Sit-Ups 15 Russian Swings 10 Wall balls 5 Strict Pull-Up B)...

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Thursday 02.28.19
Row Run Rope Climb Deadlift Ring Row Lunge Kettlebell Windmill

Thursday 02.28.19

Warm-Up A) 3 Rounds: 200m Run 10m Lunge 200m Row B) 2 Rounds: 10 Deadlift, with an empty bar 15...

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Wednesday 02.27.19
Row Push Press Burpee Sit-Up Bench Press Bear Crawl Ring Row Strict DB Press side-plank-hold

Wednesday 02.27.19

Warm-Up A) 3 Rounds: 40 sec Side Plank Hold R 20 sec rest 40 sec Side Plank Hold L 20 sec rest B)...

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Tuesday 02.26.19
Row Front Squat Double-Unders Power Clean Wall Balls Air Squat single-unders muscle-clean

Tuesday 02.26.19

Warm-Up A) 3 Rounds: 60 Single-Unders 12 Air Squats 40 Single-Unders 8 Air Squats 20 Double-Unders 4...

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Monday 02.25.19
Row Bike Power Snatch Kettlebell Swing Broad Jump Lunge high-knees butt-kickers Barbell Lunge

Monday 02.25.19

Warm-Up A) 45 seconds Row 25 seconds Rest 45 seconds Kettlebell Swings 15 seconds Rest 45 seconds...

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Sunday 02.24.19
Run Push-Up Power Snatch Clean and Jerk Wall Balls Deadlift Hand Release Push-Up Back Squat Bar Muscle Up Kipping Pull-Ups Lunge high-knees

Sunday 02.24.19

Warm-Up A) 2 Rounds: 20m High Knee 20m Lunge 200m Run B)3 Rounds: 6 Push-Ups 12 Empty Bar Muscle...

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Saturday 02.23.19
Double-Unders Sit-Up Kettlebell Swing Toes-to-Bar Deadlift Hand Release Push-Up Burpee Pull-Up Farmer Carry Russian-Kettlebell-swing butt-kickers

Saturday 02.23.19

Warm-Up A) 3 Rounds, One Round every 2 Min: 20 Sit-Ups 20m Butt Kicker 20n Farmer Carry 53lb/35lb B)...

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Thursday 02.21.19
Row Front Squat Power Snatch Sit-Up Deadlift Hang Power Clean Dumbbell Snatches good morning muscle-snatch

Thursday 02.21.19

Warm-Up A) 3 Rounds: Row 100m (sprint) 8 Dumbbell Snatch, 40lb/20lb – Rest 30 sec 16...

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Wednesday 02.20.19
Box Jump Row Push-Up Burpee Dumbbell Snatches Strict Pull-Up Dips Kipping Pull-Ups Strict Handstand Push-Up Step-Up dumbbell-press

Wednesday 02.20.19

Warm-Up A) 2 Rounds: 10 Step-Ups, to a box 5 Box Jumps 10 Push-Ups 5 Strict Pull-Ups B) 3 Rounds: 4...

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Tuesday 02.19.19
Run Sit-Up Toes-to-Bar Wall Balls Back Squat Broad Jump Lunge high-knees butt-kickers

Tuesday 02.19.19

Warm-Up A) 3 Rounds: 100m Run 10 Sit-Ups B) 3 Rounds: 10m High Knees 10m Broad Jump 10m Butt...

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Monday 02.18.19
Row Push-Up Power Clean Kettlebell Swing Deadlift Hand Release Push-Up Plank Hold muscle-clean

Monday 02.18.19

Warm-Up A) 45 seconds Row 25 seconds Rest 45 seconds Kettlebell Swings 15 seconds Rest 45 seconds...

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Sunday 02.17.19
Box Jump Run Bike Push-Up Burpee Pull-Up Power Snatch Overhead Squat Kettlebell Swing Hand Release Push-Up Muscle Up Bear Crawl Ring Muscle Ups butt-kickers

Sunday 02.17.19

Warm-Up A) 20m Bear Crawl 20m Butt Kickers 15m Bear Crawl 15m Butt Kickers 10m Bear Crawl 10m...

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Saturday 02.16.19
Row Shoulder To Overhead Knees-to-Elbows Push Press Wall Balls GHD Sit-Up Broad Jump Strict DB Press single-unders

Saturday 02.16.19

Warm-Up A) 4 Rounds: 250m Row 10 Strict Dumbbell Press, 20lb/10lb 10 GHD Sit-Up Rest 45 Seconds B)...

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Friday 02.15.19
Row Run Bike Front Squat Push-Up Power Snatch Wall Balls Deadlift Bear Crawl

Friday 02.15.19

Warm-Up A)4 Rounds: 150m Row 10m Bear Crawl 5 Wall Balls B) 2 Rounds: 4 Close Grip Push-Ups 8...

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Thursday 02.14.19
Row Double-Unders Power Clean Sit-Up Wall Balls GHD Sit-Up Air Squat L-Sit single-unders muscle-clean

Thursday 02.14.19

Warm-Up A) 20 Single-Unders 10 sec Rest 20 Air Squats 10 sec Rest 20 L Sit B) 3 Rounds of: 10...

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Wednesday 02.13.19
Row Back Squat Air Squat Farmer Carry Broad Jump Ball Slam high-knees butt-kickers bar-hang back-rack-lunge

Wednesday 02.13.19

Warm-Up A) 3 Rounds: 10m Broad Jumps 10m Butt Kickers 10m High Knees 10 Air Squats 30 sec Bar...

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Tuesday 02.12.19
Double-Unders Jog Farmer Carry Bear Crawl Ring Dip Ring Row Kipping Pull-Ups Strict Handstand Push-Up Dumbbell Snatch high-knees butt-kickers

Tuesday 02.12.19

Warm-Up A) 2 Rounds: 10m High Knees 10m Butt Kickers 10m Bear Crawl 200m Jog B) 2 Rounds: 10...

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Monday 02.11.19
Row Power Snatch Burpee Over The Bar Squat Clean Air Squat Broad Jump high-knees butt-kickers muscle-snatch

Monday 02.11.19

Warm-Up A) 3 Rounds: 10m Broad Jumps 10m Butt Kickers 10m High Knees 10 Air Squats B) 9-6-3...

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Sunday 02.10.19
Box Jump Row Bike Front Squat Shoulder To Overhead Burpee Burpee Over The Bar Sit-Up Kettlebell Swing GHD Sit-Up Jog Hang Power Clean Kipping Pull-Ups press

Sunday 02.10.19

Warm-Up A) 3 Rounds: 5 Burpees 10 Pull-Ups 10 Press, with an empty bar 20 Sit-Ups B) 3 Rounds: 1min...

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Saturday 02.09.19
Row Double-Unders Power Clean Wall Balls Bench Press Kettlebell Windmill muscle-clean

Saturday 02.09.19

Warm-Up A) 12-9-6: Windmill, with a light kettlebell Wall Balls, 10#/8# B) 3 Rounds of: 10...

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Friday 02.08.19
Box Jump Row Run Push Press Kettlebell Swing Ring Row Kipping Pull-Ups Strict Handstand Push-Up Step-Up Dumbbell Snatch

Friday 02.08.19

Warm-Up A) 3 Rounds: 150m Row 10 Step-Ups, on a high box 15 Ring Rows B) 2 Rounds: 10 Push...

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Thursday 02.07.19
Row Bike Front Rack Lunge Sit-Up Toes-to-Bar Walking Lunge Dips Plank Hold Jumping Lunges single-unders

Thursday 02.07.19

Warm-Up A) 3 Rounds: 10 Calorie Row 10 Walking Lunges 10 Calorie Bike B) 2 Rounds: 40 Single-Unders 20...

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Wednesday 02.06.19
Row Hang Squat Snatch Power Snatch Overhead Squat Sit-Up Kettlebell Windmill muscle-snatch

Wednesday 02.06.19

Warm-Up A) 12-9-6 with a light Kettlebell: Windmill Overhead Squats, with an empty bar B) 3...

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Tuesday 02.05.19
Row Front Squat Push-Up Burpee Thrusters Wall Balls Deadlift Muscle Up Bear Crawl

Tuesday 02.05.19

Warm-Up A) 4 Rounds: 150m Row 10m Bear Crawl 5 Wall Balls B) 2 Rounds with an empty bar: 4...

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Monday 02.04.19
Box Jump Bike Double-Unders Wall Balls Hand Release Push-Up Strict Press Step-Up single-unders high-knees butt-kickers dumbbell-press

Monday 02.04.19

Warm-Up A) 3 Rounds: 30 Single-Unders 15m High Knees 15m Butt Kickers 15 Tempo Dumbbell Press B)...

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Sunday 02.03.19
Run Bike Push-Up GHD Sit-Up Walking Lunge Broad Jump Kipping Pull-Ups Strict Handstand Push-Up Plank Hold dumbbell-press

Sunday 02.03.19

Warm-Up A) 5 Rounds: 40 seconds Bike, at a moderate pace 20 Seconds Bike, at a fast pace B)...

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Saturday 02.02.19
Row Bike Sit-Up Kettlebell Swing Toes-to-Bar Squat Clean Wall Balls Squat Hang Clean Knee Raises

Saturday 02.02.19

Warm-Up A) EMOM x 8: Odd: 8 Cal Bike Max Sit-Ups Even: 8 Cal Row Max Kettlebell Swings, light B)...

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Friday 02.01.19
Front Squat Shoulder To Overhead Knees-to-Elbows Double-Unders Power Clean Overhead Squat Snatch Squat Snatch single-unders muscle-snatch db-power-clean

Friday 02.01.19

Warm-Up A) Every 3 Minutes x 3 rounds: 20 Single-Unders 20 Double-Unders 10 Dumbbell Power...

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Thursday 01.31.19
Row Power Snatch Kettlebell Swing Deadlift Bar Muscle Up Strict Pull-Up Strict Press Ring Row

Thursday 01.31.19

Warm-Up A) 1 Round: 20 Cal Row 10 American Kettlebell Swings 10 Ring Rows 10 American Kettlebell...

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Wednesday 01.30.19
Run Push Press Burpee Split Jerk GHD Sit-Up Dumbbell Snatches Bear Crawl Lunge high-knees butt-kickers db-push press

Wednesday 01.30.19

Warm-Up A) 2 Rounds of: 10m Bear Crawl 10m High Knees 10m Butt Kicker 10 Dumbbell Push Press B)...

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Tuesday 01.29.19
Row Bike Toes-to-Bar Back Squat Air Squat Pistol high-knees butt-kickers back-rack-lunge

Tuesday 01.29.19

Warm-Up A) 3 rounds of: 10m High Knee 10m Butt Kicker 10 Air Squats B) 3 rounds of: 6 Back...

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Monday 01.28.19
Row Front Squat Push Press Burpee Sit-Up Bear Crawl Dumbbell Thruster Strict Pull-Up Strict Press Ring Row Kipping Pull-Ups

Monday 01.28.19

Warm-Up A) 3 Rounds: 150m Row 15Mm Bear Crawl 15 Ring Rows B) 2 Rounds: 8 Push Press, with...

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Sunday 01.27.19
Run Front Squat Wall Balls Deadlift Push Jerk Hang Power Clean Turkish Get Up Strict Press Dips Kettlebell Windmill

Sunday 01.27.19

Warm-Up A) Every 4 Minutes x 3 rounds: 200m Run 10 Wall Balls, 12#/10# 10 Empty Bar Deadlifts B)...

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Saturday 01.26.19
Hang Squat Snatch Double-Unders Overhead Squat Squat Snatch Bar Muscle Up Dumbbell Snatches Kipping Pull-Ups Ring Muscle Ups

Saturday 01.26.19

Warm-Up A) Every Minute on the Minute x 8 rounds: Odd: 16 Double Unders + 8 Dumbbell Snatches Even: 8...

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Friday 01.25.19
Bike Front Squat Push Press Burpee Thrusters Power Snatch Sit-Up Squat Clean Air Squat Bar Muscle Up Strict Pull-Up Ring Row

Friday 01.25.19

Warm-Up A) EMOM x 8 rounds: Odd: 8 Cal Bike 8 Air squats Even: 8 Ring Rows 8 Burpees B) 2 Rounds,...

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Thursday 01.24.19
Row Run Push Press Burpee Split Jerk Sit-Up Chest-To-Bar Pull-Ups Handstand Push-Up Ring Row Kipping Pull-Ups dumbbell-press

Thursday 01.24.19

Warm-Up A) 2 Rounds of: 45 seconds Burpee @ Moderate Pace 15 seconds Rest 45 seconds Row @...

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Wednesday 01.23.19
Row Toes-to-Bar Deadlift Bar Muscle Up Walking Lunge Bear Crawl Dumbbell Thruster Strict Pull-Up Crab Crawl db-power-clean dum

Wednesday 01.23.19

Warm-Up A) 1 Round: 400m Row 10m Bear Crawl 10m Crab Walk 400m Row B) 3 rounds: 10 Dumbbell...

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Tuesday 01.22.19
Power Snatch Overhead Squat Snatch Bear Crawl Strict Pull-Up high-knees butt-kickers muscle-snatch

Tuesday 01.22.19

Warm-Up A) 3 Rounds: 10M High Knees 10M Butt Kicker 10M Bear Crawl 10 Overhead Squats B) Every...

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Monday 01.21.19
Run Double-Unders Burpee Kettlebell Swing Wall Balls Back Squat Air Squat high-knees

Monday 01.21.19

Warm-Up A) 2 Rounds of: 200m Run – Rest 30 Seconds 40 Double-Unders – Rest 30 Seconds B)...

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Sunday 01.20.19
Box Jump Row Run Sit-Up Wall Balls Back Squat Strict Press single-unders overhead-lunge muscle-snatch

Sunday 01.20.19

Warm-Up A) 3 Rounds: 30 Single-Unders 20 seconds Sprint Row 10 Overhead Lunges, with an Empty...

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Saturday 01.19.19
Row Knees-to-Elbows Push Press Rope Climb Burpee Box Jump Strict Pull-Up Strict Press Ring Row Strict Handstand Push-Up Kettlebell Windmill dumbbell-press

Saturday 01.19.19

Warm-Up A) 3 Rounds: 12 Calorie Row 6 Burpee Box Jumps, 20” B) 2 Rounds: 16 Push Press, with...

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Friday 01.18.19
Run Front Squat Double-Unders Power Clean Deadlift Hang Power Clean Broad Jump Strict Press single-unders high-knees butt-kickers

Friday 01.18.19

Warm-Up A) 3 Rounds: 40 Single Unders 20 Double-Unders 10m High Knees 10m Butt Kickers 10m...

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Thursday 01.17.19
Row Run Front Squat Burpee Thrusters Toes-to-Bar Back Squat Abmat Sit-Up

Thursday 01.17.19

Warm-Up A) 2 Rounds of: 200m Row – Rest 30 Seconds 200m Run – Rest 30 Seconds B)...

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Wednesday 01.16.19
Box Jump Push Press Push-Up Split Jerk Chest-To-Bar Pull-Ups Bench Press Walking Lunge Ring Row Step-Up dumbbell-press

Wednesday 01.16.19

Warm-Up A) 4 Rounds: 10 Step-Ups, 24”/24” 5 Push-Ups B) 3 Rounds of: 10 Walking lunges 10 Dumbbell...

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Tuesday 01.15.19
Run Bike Power Snatch Overhead Squat Kettlebell Swing Snatch Ball Slam Sumo Deadlift High Pull Kettlebell Kettlebell Windmill

Tuesday 01.15.19

Warm-Up A) 12-9-6, with a light kettlebell: Windmill Sumo Deadlift High Pull (SDHP) B) 3 Rounds...

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Monday 01.14.19
Row Burpee GHD Sit-Up Deadlift Abmat Sit-Up

Monday 01.14.19

Warm-Up A) 21-14-7: Calories on the Rower 7-7-7: Deadlift, with an empty barbell B) 20-15-10-5: Abmat...

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Sunday 01.13.19
Box Jump Row Push-Up Front Rack Lunge Deadlift Hand Release Push-Up Hang Power Clean Strict Press Kipping Pull-Ups Hang Power Snatch power-clean-and-jerk

Sunday 01.13.19

Warm-Up A) 2 Rounds: 200m Row 10 Box Jumps 5 Push-Ups B) 2 Rounds with an empty bar: 5 Hang...

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Saturday 01.12.19
Row Push Press Push-Up Sit-Up GHD Sit-Up Strict Pull-Up Strict Press Ring Row Lunge Ring Muscle Ups bar-dips

Saturday 01.12.19

Warm-Up A) 2 Rounds: 12 Calorie Row 12 Lunges 12 Push-Ups B) 2 Rounds: 16 Push Press, with...

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Friday 01.11.19
Box Jump Row Power Snatch Overhead Squat Dumbbell Snatches Ring Row Step-Up muscle-snatch

Friday 01.11.19

Warm-Up A) 2 Rounds: 10 Step-Ups 10 Ring Rows B) 3 Rounds of: 10 Muscle Snatches, below the...

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Thursday 01.10.19
Front Squat Double-Unders Power Clean Burpee Over The Bar Toes-to-Bar Wall Balls Broad Jump Dumbbell Hang Power Clean Hang Power Snatch single-unders dumbbell-front-squat

Thursday 01.10.19

Warm-Up A) 2 Rounds: 40 Single-Unders 20 Wall Balls, 20#/14# 10 Broad Jumps B) For quality,...

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Wednesday 01.09.19
Run Push Press Split Jerk Jog Air Squat Strict Pull-Up Kipping Handstand Push-Up Kipping Pull-Ups Strict Handstand Push-Up muscle-snatch

Wednesday 01.09.19

Warm-Up A) 4 Rounds: 100m Jog 10 Air Squats B) 3 Rounds of: 10 Muscle Snatches, below the knee...

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Tuesday 01.08.19
Box Jump Row Double-Unders Power Clean Kettlebell Swing Deadlift Push Jerk Strict Pull-Up single-unders

Tuesday 01.08.19

Warm-Up A) Buy-in: 15 Calorie Rows 30 Double-Unders 45 Single-Unders 3 Rounds of: 12 Kettlebell...

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Monday 01.07.19
Row Rope Climb Back Squat Sprint Farmer Carry Dumbbell Thruster Abmat Sit-Up

Monday 01.07.19

Warm-Up A) 4 Rounds of: 250m Row Rest 30 seconds B) 20-15-10-5: Ab Mat Sit-Up 100m Row after...

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Sunday 01.06.19
Run Bike Push Press Burpee Kettlebell Swing Muscle Up Air Squat Dumbbell Snatches Ring Row Jumping Squat

Sunday 01.06.19

Warm-Up A) 3 Rounds: 5 Burpees 10 Ring Rows 15 Push Press, with an empty bar B) 3 Rounds: 1min...

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Saturday 01.05.19
Row Front Squat Power Clean Clean Pull Air Squat Broad Jump Ball Slam high-knees butt-kickers muscle-clean

Saturday 01.05.19

Warm-Up A) 3 Rounds: 10m Broad Jumps 10m Butt Kickers 10m High Knees 10 Air Squats B) 9-6-3...

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Friday 01.04.19
Row Knees-to-Elbows Push-Up Burpee Toes-to-Bar Box Jump Over Handstand Push-Up Strict Pull-Up Strict Press Kipping Handstand Push-Up Knee Raises Lunge Step-Up Strict DB Press shoulder-rolls bent-over-row

Friday 01.04.19

Warm-Up A) 2 Rounds: 12 Calorie Row 12 Lunges 12 Push-Ups B) EMOM x 6 minutes: Odd Minutes: 8...

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Thursday 01.03.19
Row Run Front Squat Chest-To-Bar Pull-Ups Walking Lunge Abmat Sit-Up

Thursday 01.03.19

Warm-Up A) 4 Rounds of: 250m Row Rest 30 seconds B) 20-15-10-5: Ab Mat Sit-Up 100m Run after...

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Wednesday 01.02.19
Row Power Snatch Overhead Squat Snatch Wall Balls Bench Press Walking Lunge muscle-snatch

Wednesday 01.02.19

Warm-Up A) 5 min EMOM (every minute on the minute): 10 Wall Ball, 20lb/14lb 5 Walking Lunges B)...

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Tuesday 01.01.19
Push Press Push-Up Split Jerk Wall Balls Jerk Hang Power Clean Lunge Plank Hold bar-hang dumbbell-press

Tuesday 01.01.19

Warm-Up A) 5 Rounds: 20 sec work / 10 sec rest Push-Up Weighted Jump Ropes Bar Hang 1 Round...

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Monday 12.31.18
Row Bike Push-Up Double-Unders Kettlebell Swing Wall Balls GHD Sit-Up Deadlift

Monday 12.31.18

Warm-Up A) 3 Rounds: 15 Russian Swings, 53#/35# 15 Wall Balls, 14#/10# 15 Calorie Assault Bike B)...

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Sunday 12.30.18
Row Run Rope Climb Burpee Air Squat Dumbbell Hang Squat Clean Knee Raises Strict Handstand Push-Up Step-Up Strict DB Press strict-chin-up

Sunday 12.30.18

Warm-Up A) 12-12-12-12: Knee Raises Air Squat 6-6-6-6: Strict Chin-Up B) 3 Rounds in order: 20...

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Saturday 12.29.18
Box Jump Push-Up Kettlebell Swing Wall Balls Jog Bar Muscle Up Strict Press Ring Row Plank Hold bent-over-row

Saturday 12.29.18

Warm-Up A) 4-8-12-8-4 Reps of: Push-Up Wall Ball, 14lb/12lb Ring Rows, with a Pause B) 3 Rounds: 30...

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Friday 12.28.18
Bike Front Squat Thrusters Power Clean Sit-Up Wall Balls GHD Sit-Up Deadlift Clean Pull Plank Hold

Friday 12.28.18

Warm-Up A) 2 Rounds: 10 Wall Balls 10 Cal Bike 20 Sit-Ups B) 1 Round: 9 Thrusters, with an...

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Thursday 12.27.18
Row Run Push Press Double-Unders Hand Release Push-Up Kipping Pull-Ups Lunge side-plank-hold

Thursday 12.27.18

Warm-Up A) 2 Rounds of: 45 sec Jump Rope @ Moderate Pace 15 sec rest 45 sec Row @ Moderate...

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Wednesday 12.26.18
Row Run Front Squat Burpee Wall Balls Back Squat Air Squat Ring Row Lunge high-knees butt-kickers

Wednesday 12.26.18

Warm-Up A) 3 Rounds: 10m High Knees 10m But Kickers 10m Lunges 100m Run B) 3 Rounds: 15 Ring...

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Tuesday 12.25.18
Row Bike Knees-to-Elbows Double-Unders Power Snatch Overhead Squat Snatch Dumbbell Snatches good morning muscle-snatch

Tuesday 12.25.18

Warm-Up A) Every 3 Minutes for 3 rounds: 400m Row 10 Knees-to-Elbows 10 Good Mornings, with...

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Monday 12.24.18
Box Jump Bike Front Squat Shoulder To Overhead Burpee Wall Balls GHD Sit-Up Deadlift Hang Power Clean Strict Press Dips Kipping Pull-Ups Knee Raises Lunge Step-Up

Monday 12.24.18

Warm-Up A) 16-12-8 of: Assault Bike Calories Burpee Step Up, 24”/20” Knee Raises B) 2 Rounds: 4...

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Sunday 12.23.18
Box Jump Row Run Deadlift Muscle Up Air Squat Ring Push Up V-Up Step-Up Dumbbell Snatch Hang Power Snatch single-unders strict-chin-up

Sunday 12.23.18

Warm-Up A) 10-10-10-10: V-Ups Air Squat 5-5-5-5: Strict Chin-Up Ring Push-Ups B) 3 Rounds in...

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Saturday 12.22.18
Push-Up Kettlebell Swing Wall Balls GHD Sit-Up Jog Sprint Strict Press Ring Row Plank Hold bent-over-row

Saturday 12.22.18

Warm-Up A) 4-8-12-8-4: Push-Up Wall Ball, 14lb/12lb Ring Rows, with a pause B) 3 Rounds: 30...

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Friday 12.21.18
Row Run Front Squat Double-Unders Power Snatch Overhead Squat Sit-Up Toes-to-Bar Wall Balls Clean Pull Air Squat Strict Pull-Up muscle-snatch shoulder-rolls

Friday 12.21.18

Warm-Up A) 2 Rounds: 200m Run 15 Air Squats 10 Shoulder Rolls 5 Strict Pull-Ups B) 6-4-2: Muscle...

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Thursday 12.20.18
Row Push Press Split Jerk GHD Sit-Up Jerk Air Squat Dumbbell Hang Squat Clean Handstand Hold Kipping Handstand Push-Up Strict DB Press

Thursday 12.20.18

Warm-Up A) 4 Rounds: 250m Row 10 Strict Dumbbell Press, 20lb/10lb 10 GHD Sit-Up – Rest...

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Wednesday 12.19.18
Row Run Bike Sit-Up Chest-To-Bar Pull-Ups Strict Pull-Up Lunge Dumbbell Snatch single-unders

Wednesday 12.19.18

Warm-Up A) 3 Rounds: 100m Row 100m Run 50 Single-Unders B) 2 Rounds: 5 Strict Pull-Ups 10 Lunges 15...

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Tuesday 12.18.18
Front Squat Rope Climb Burpee Kettlebell Swing Air Squat Broad Jump Dumbbell Walking Lunge Ring Row Step-Up high-knees butt-kickers

Tuesday 12.18.18

Warm-Up A) 3 Rounds: 10m High Knees 10m But Kickers 10m Broad Jump 10 Air Squats B) 3 Rounds: 15...

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Monday 12.17.18
Run Power Clean Power Snatch Overhead Squat Burpee Over The Bar Sit-Up Toes-to-Bar Air Squat Strict Pull-Up muscle-snatch shoulder-rolls

Monday 12.17.18

Warm-Up A) 2 Rounds: 200m Run 15 Air Squats 10 Shoulder Rolls 5 Strict Pull-Ups B) 6-4-2: Muscle...

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Sunday 12.16.18
Row Run Double-Unders Overhead Squat Sit-Up Bar Facing Burpee single-unders overhead-lunge

Sunday 12.16.18

Warm-Up A) Every 3 Minutes x 3 rounds: 200m Run 10 Overhead Squats, with an Empty Bar 200m...

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Saturday 12.15.18
Row Kettlebell Swing Deadlift Hand Release Push-Up Ring Row Step-Up

Saturday 12.15.18

Warm-Up A) 1 Round: 400m Row 10 Kettlebell Swings, 35#/26# 10 Ring Rows 400m Row 10 Kettlebell...

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Friday 12.14.18
Row Push Press Push-Up Air Squat Bench Press Bear Crawl Plank Hold high-knees butt-kickers

Friday 12.14.18

Warm-Up A) 2 Rounds: 10m High Knees 5 Push-Ups 10M Butt Kickers 5 Push-Ups 10m Bear Crawl B)...

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Thursday 12.13.18
Row Run Double-Unders Overhead Squat Burpee Over The Bar Sumo Deadlift High Pull Barbell Step-Up Plank Hold bent-over-row

Thursday 12.13.18

Warm-Up A) In teams of 2, for 4 rounds: Partner 1: 200m Row Partner 2: Plank Hold, until partner...

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Wednesday 12.12.18
Row Front Squat Push Press Double-Unders Sit-Up Squat Clean Wall Balls

Wednesday 12.12.18

Warm-Up A) EMOM for 8 min: Odd minutes: 20 Singles, L Leg 20 Singles, R Leg 10 Double-Unders Even...

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Tuesday 12.11.18
Run Split Jerk Sit-Up Kipping Handstand Push-Up Lunge Plank Hold high-knees butt-kickers

Tuesday 12.11.18

Warm-Up A) 3 Rounds: 20m High Knees 100m Run 20m Butt kickers 100m Run B) Every Minute x for...

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Monday 12.10.18
Bike Hang Squat Snatch Burpee Overhead Squat Sit-Up Box Jump Over Squat Snatch Kipping Pull-Ups high-knees butt-kickers

Monday 12.10.18

Warm-Up A) Every Minute on the Minute for 10 min: Minute 1: 8 Assault Bike Cal 4 Slow Overhead...

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Sunday 12.09.18
Row Run Push-Up Burpee Power Clean Wall Balls Air Squat Hang Power Clean Step-Up

Sunday 12.09.18

Warm-Up A) Every 4 Minutes for 12 minutes: 200m Run 10 Wall Balls, 12#/10# 10 Burpee Step-Ups,...

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Saturday 12.08.18
Row Bike Rope Climb Sit-Up Back Squat Air Squat Ring Row Russian-Kettlebell-swing

Saturday 12.08.18

Warm-Up A) 30-24-18-12: Russian Kettlebell Swings Sit-Ups Ring Rows B) 3 Rounds: 1min Calorie...

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Friday 12.07.18
Row Burpee Box Jump Deadlift Broad Jump Kipping Handstand Push-Up Dumbbell Snatch single-unders high-knees butt-kickers

Friday 12.07.18

Warm-Up A) 3 Rounds: 10m Butt Kicker 10m High Knee 10m Broad Jump 200m Row B)60-40-20: Single...

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Thursday 12.06.18
Row Overhead Squat Split Jerk Sit-Up Wall Balls single-unders overhead-lunge

Thursday 12.06.18

Warm-Up A) 3 Rounds: 30 Single-Unders 20 seconds Sprint Row 10 Overhead Lunges, with an Empty...

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Wednesday 12.05.18
Row Front Squat Double-Unders Thrusters Squat Clean Back Squat Strict Press Ring Muscle Ups

Wednesday 12.05.18

Warm-Up A) 1 round: 300m Row – Rest 30 seconds 200m Row – Rest 30 seconds 100m...

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Tuesday 12.04.18
Box Jump Bike Push Press Burpee Box Jump Burpee Wall Balls GHD Sit-Up Bear Crawl Step-Up high-knees butt-kickers dumbbell-press box-step-up

Tuesday 12.04.18

Warm-Up A) 4 rounds of: 10m Bear Crawl 10m High Knees 10m Butt Kicker 10 Wall Balls, 14#/12# B)...

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Monday 12.03.18
Row Knees-to-Elbows Overhead Squat Toes-to-Bar Snatch Deadlift Squat Snatch Strict Pull-Up good morning muscle-snatch

Monday 12.03.18

Warm-Up A) Every 3 Minutes for 9 minutes: 400m Row 10 Knees-to-Elbows 10 Good Mornings, with...

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Sunday 12.02.18
Row Run Double-Unders Burpee Sit-Up Air Squat Plank Hold

Sunday 12.02.18

Warm-Up A) Athlete 1: holds a Plank Hold Athlete 2 Completes 3 rounds of: 5 Burpees 100m Row Then,...

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Saturday 12.01.18
Push-Up Double-Unders Split Jerk Deadlift Jog Bench Press Walking Lunge Strict Press Ring Row shoulder-rolls

Saturday 12.01.18

Warm-Up A) 2 Rounds: 200m Jog 10 Shoulder Rolls, with a PVC pipe 10 Close Grip Push-Ups 20...

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Friday 11.30.18
Run Bike Toes-to-Bar Back Squat Air Squat Broad Jump Ring Row high-knees butt-kickers

Friday 11.30.18

Warm-Up A) 3 Rounds: 20m High Knees 20m Butt Kickers 20m Broad Jump 20 Air Squats B) 3 Rounds: 1...

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Thursday 11.29.18
Kettlebell Swing Bar Muscle Up Pistol Shoulder Press Wall Climb Kipping Handstand Push-Up Kipping Pull-Ups Strict Handstand Push-Up Step-Up Seated DB Press dumbbell-press box-step-up

Thursday 11.29.18

Warm-Up A) 4 Rounds: 20 seconds on/10 seconds off, alternating stations: Seated Dumbbell Press,...

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Wednesday 11.28.18
Row Run Kettlebell Swing Wall Balls GHD Sit-Up Squat Snatch Walking Lunge Hollow Hold wall-sit

Wednesday 11.28.18

Warm-Up A) 2 rounds of: 200m Row 200m Run 20 Walking Lunges B) 2 rounds of: 20 Second Wall...

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Tuesday 11.27.18
Box Jump Row Chest-To-Bar Pull-Ups Squat Clean Ring Row Plank Hold shoulder-rolls dumbbell-front-squat

Tuesday 11.27.18

Warm-Up A) Every 2 Minutes for 10 min: 10 Shoulder Rolls 10 Dumbbell Squats, 35#/25# 10 Calorie...

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Monday 11.26.18
Run Double-Unders Burpee Box Jump Burpee Wall Balls Deadlift Bench Press Bear Crawl Russian-Kettlebell-swing single-unders high-knees butt-kickers

Monday 11.26.18

Warm-Up A) 2 Rounds: 200m Run 10m Butt Kicker 10m High Knee 10m Bear Crawl 20 Russian Swings,...

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Sunday 11.25.18
Row Run Bike Thrusters Power Clean Burpee Over The Bar Sit-Up Kettlebell Swing Toes-to-Bar Wall Balls Russian-Kettlebell-swing overhead-lunge

Sunday 11.25.18

Warm-Up A) 3 Rounds: 12 cal Bike 12 Wall Balls, 14#/12# 12 Sit-Ups B) 4 Rounds: 4 Thrusters,...

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Saturday 11.24.18
Box Jump Row Front Squat Hang Squat Clean Squat Clean Wall Balls Dumbbell Snatches Dumbbell Thruster Strict Press Step-Up db-power-clean

Saturday 11.24.18

Warm-Up A) 1 Round: 400m Row Then, 10-8-6-4-2: Dumbbell Thrusters, 25#/15# Dumbbell Snatches,...

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Friday 11.23.18
Row Push-Up Split Jerk Front Rack Lunge Deadlift Handstand Push-Up Strict Press Kipping Handstand Push-Up Step-Up press dumbbell-press

Friday 11.23.18

Warm-Up A) 2 Rounds: 200m Row 10 Close Grip Push-Ups 10 Ring Rows 10 Step-Ups, on a 20-inch...

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Row Run Bike Thrusters Power Snatch Overhead Squat Sit-Up Toes-to-Bar Wall Balls Squat Snatch Dumbbell Snatches muscle-snatch

Thursday 11.22.18

Warm-Up A) 20-sec work, 10-sec rest for 4 rounds: 1) Max Calorie on a Bike 2) Max Sit-Ups 3)...

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Wednesday 11.21.18
Box Jump Row Sit-Up Kettlebell Swing Deadlift Ring Dip Dumbbell Hang Power Clean

Wednesday 11.21.18

Warm-Up A) 20 sec of work, 10 sec rest: 6 Rounds Sit-Up Box Jump, 20” Kettlebell Swing, 53lb/35lb B)...

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Tuesday 11.20.18
Box Jump Push-Up Double-Unders Split Jerk Jog Hang Power Clean Walking Lunge Strict Press Ring Row Hang Power Snatch shoulder-rolls

Tuesday 11.20.18

Warm-Up A)2 Rounds: 200m Jog 10 Shoulder Rolls, with a PVC 10 Push-Ups, close grip 20 Double-Unders B)...

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Monday 11.19.18
Bike Knees-to-Elbows Burpee Sit-Up Toes-to-Bar Wall Balls Back Squat Strict Pull-Up Ball Slam Jumping Squat Lunge Plank Hold

Monday 11.19.18

Warm-Up A) 4 Rounds of: 20 sec Plank Hold 5 Strict Pull-Up 5 Jumping Squat 5 Knee-to-Elbow B)...

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Sunday 11.18.18
Row Run Double-Unders Sit-Up Kettlebell Swing Wall Balls Hand Release Push-Up goblet-lunge

Sunday 11.18.18

Warm-Up A) 1 Round: 400m Row 10 Wall Balls (Light) 300m Row 10 Wall Balls 200m Row 10 Wall...

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Saturday 11.17.18
Run Rope Climb Burpee Wall Balls Hand Release Push-Up Bear Crawl Strict Press Ring Row Kipping Handstand Push-Up high-knees butt-kickers dumbbell-press

Saturday 11.17.18

Warm-Up A)3 Rounds of: 10m Butt Kicker 10m High Knees 10m Bear Crawl 5 Hand Release Push-Ups B)...

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Friday 11.16.18
Row Push-Up Double-Unders Overhead Squat Wall Balls Muscle Up Squat Snatch

Friday 11.16.18

Warm-Up A) Every 3 Minutes perform the following for 3 rounds: 300m Row 15 Wall Balls 5 Overhead...

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Thursday 11.15.18
Box Jump Row Rope Climb Power Clean Sit-Up Deadlift Air Squat Strict Pull-Up Russian-Kettlebell-swing

Thursday 11.15.18

Warm-Up A) 4 Rounds: 6 Cal Row 4 Rounds: 7 Cal Row 9 Air Squats 11 Sit-Ups B) 3 Rounds: 10...

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Wednesday 11.14.18
Row Run Front Squat Shoulder To Overhead Burpee Over The Bar Split Jerk Front Rack Lunge Sit-Up Strict Press

Wednesday 11.14.18

Warm-Up A) Every Minute on the Minute for 8 minutes: Odd: 5 Calorie Row 5 Strict Press 5 Front...

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Tuesday 11.13.18
Row Double-Unders Sit-Up Toes-to-Bar Wall Balls Back Squat Knee Raises Dumbbell Snatch

Tuesday 11.13.18

Warm-Up A) 1 Round: 400m Row 10 Wall Balls (Light) 300m Row 10 Wall Balls 200m Row 10 Wall...

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Monday 11.12.18
Row Bike Front Squat Push-Up Thrusters Power Snatch Sit-Up Squat Clean Dumbbell Walking Lunge Ring Row Kipping Pull-Ups Lunge Step-Up muscle-clean

Monday 11.12.18

Warm-Up A) 1 Round: 400m Row 20 Lunges 10 Step-Ups, on a 24” Box B) 3 Rounds with an empty...

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Sunday 11.11.18
Row Run Push-Up Sit-Up Kettlebell Swing Toes-to-Bar Air Squat Farmer Carry Bear Crawl Ring Row Jumping Squat bar-hang

Sunday 11.11.18

Warm-Up A) Every 3 Minutes for 9 minutes: 100m Row 100m Run 20 Sit-Ups B) 3 Rounds: 10m Bear...

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Saturday 11.10.18
Row Front Squat Double-Unders Overhead Squat Toes-to-Bar Squat Snatch Bear Crawl Broad Jump Knee Raises single-unders muscle-snatch

Saturday 11.10.18

Warm-Up A) Every Minute on the Minute for 12 minutes: Minute 1: 8 Cal Row 4 Slow Overhead Squats,...

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Friday 11.09.18
Run Front Squat Thrusters Power Clean Burpee Over The Bar Sit-Up Squat Clean Strict Pull-Up Goblet Squat muscle-clean

Friday 11.09.18

Warm-Up A) 2 Rounds: 100m Run 12 Goblet Squats, 26lb 9 Sit-Ups 6 Strict Pull-Ups B) 3 Rounds...

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Thursday 11.08.18
Row Run Front Squat Knees-to-Elbows Push-Up Double-Unders Handstand Push-Up Back Squat Kipping Handstand Push-Up Lunge Strict Handstand Push-Up Step-Up

Thursday 11.08.18

Warm-Up A) Every 3 Minutes for 12 minutes: 200m Run 15 Knees-to-Elbows 10 High Box Step-Ups,...

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Wednesday 11.07.18
Bike Push Press Box Jump Over Wall Balls Knee Raises Step-Up Strict DB Press Russian-Kettlebell-swing single-unders bar-dips

Wednesday 11.07.18

Warm-Up A) 2 Rounds: 20-16-12: Step-Ups 10-10-10: Strict Dumbbell Press, 20lb/10lb Knee Raises B)...

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Tuesday 11.06.18
Row Burpee Over The Bar Kettlebell Swing Deadlift Bear Crawl Dumbbell Thruster Strict Pull-Up Jumping Pull-Up Ring Row Kipping Pull-Ups

Tuesday 11.06.18

Warm-Up A) 3 Rounds: 200m Row 15m Bear Crawl 10 Kettlebell Swings, 53#/35# 5 Strict Pull-Ups B)...

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Monday 11.05.18
Row Front Squat Burpee Thrusters Split Jerk Sit-Up Wall Balls Walking Lunge Strict Press

Monday 11.05.18

Warm-Up A) Every Minute on the Minute for 8 minutes: 2 Strict Press 2 Front Squat 2 Burpees B)...

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Sunday 11.04.18
Row Run Burpee Power Snatch Chest-To-Bar Pull-Ups Wall Balls Air Squat Jumping Pull-Up Plank Hold Dumbbell Snatch

Sunday 11.04.18

Warm-Up A) Every 4 Minutes for 12 minutes: 10 Dumbbell Snatch, 35#/25# 10 Calorie Row 200m...

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Saturday 11.03.18
Push-Up Sit-Up Kettlebell Swing Bear Crawl Strict Press Goblet Squat Dumbbell Hang Power Clean butt-kickers

Saturday 11.03.18

Warm-Up A) 20m Bear Crawl 20m Butt Kickers 15m Bear Crawl 15m Butt Kickers 10m Bear Crawl 10m...

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Friday 11.02.18
Row Run Rope Climb Split Jerk Toes-to-Bar Hand Release Push-Up Ring Dip Strict Pull-Up Kipping Pull-Ups Lunge Step-Up dumbbell-press bar-dips

Friday 11.02.18

Warm-Up A) 200m Run 200m Row 20 Lunges 200m Row 200m Run B) 3 Rounds: 8 Weighted Step-Ups 8...

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Thursday 11.01.18
Bike Front Squat Double-Unders Sit-Up Kettlebell Swing Squat Clean Wall Balls Hang Power Clean Hang Squat

Thursday 11.01.18

Warm-Up A) Every Minute on the Minute for 10 minutes: Minute 1: 8 Assault Bike Cal 4 Slow Front...

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Wednesday 10.31.18
Row Run Sit-Up Wall Balls Back Squat Step-Up strict-chin-up

Wednesday 10.31.18

Warm-Up A) 2 Rounds: 200m Row 10 High Box Step-Ups B) 15-12-9-6: Wall Balls 30-24-18-12 Sit-Ups Strength Back...

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Tuesday 10.30.18
Bike Push Press Hang Squat Snatch Burpee Overhead Squat Deadlift Squat Snatch Hang Power Clean Plank Hold high-knees butt-kickers

Tuesday 10.30.18

Warm-Up A) Every Minute on the Minute for 10 min: Minute 1: 8 Assault Bike Calories 4 Slow...

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Monday 10.29.18
Row Double-Unders Kettlebell Swing Wall Balls GHD Sit-Up Kipping Handstand Push-Up Strict DB Press single-unders press

Monday 10.29.18

Warm-Up A) 4 Rounds: 250m Row 10 Strict Dumbbell Press 20lb/10lb 10 GHD Sit-Up – Rest...

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Sunday 10.28.18
Row Run Double-Unders Overhead Squat Bear Crawl Dumbbell Snatch high-knees butt-kickers muscle-snatch shoulder-rolls

Sunday 10.28.18

Warm-Up A) 3 Rounds: 200m Row 10 Shoulder Rolls, with a PVC pipe 5 Overhead Squats, with a...

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Saturday 10.27.18
Run Knees-to-Elbows Double-Unders Back Squat Pistol Lunge box-step-up

Saturday 10.27.18

Warm-Up A) Every 3 Minutes for 4 rounds: 200m Run 15 Knees-to-Elbows 10 High Box Step Ups,...

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Friday 10.26.18
Double-Unders Burpee Power Snatch Overhead Squat Burpee Over The Bar Kettlebell Swing Deadlift Bear Crawl

Friday 10.26.18

Warm-Up A) 3 Rounds: 20 Double-Unders 15m Bear Crawl 10 Kettlebell Swings, 53#/35# 5 Burpees B)...

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Thursday 10.25.18
Row Bike Split Jerk Air Squat Ball Slam Strict Press Lunge DB-Sholders-to-Overhead

Thursday 10.25.18

Warm-Up A) 5min AMRAP: 150m Row 15 Ball Slams, 20# 15 Air Squats Rest 20sec B) 3 Rounds with...

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Wednesday 10.24.18
Run Front Squat Thrusters Sit-Up Bar Muscle Up Dumbbell Thruster Strict Pull-Up Goblet Squat muscle-clean

Wednesday 10.24.18

Warm-Up A) 2 Rounds: 100m Run 12 Goblet squats, 26lb 9 Sit-Ups 6 Strict Pull-Ups B) 3 Rounds...

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Tuesday 10.23.18
Row Push-Up Burpee Wall Balls Ball Slam Strict Press press

Tuesday 10.23.18

Warm-Up A) 100m Row 5 Push-Ups 5 Wall Balls, 12#/10# 100m Row 10 Push-Ups 10 Wall Balls, 12#/10# 100m...

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Monday 10.22.18
Row Bike Push-Up Overhead Squat Kettlebell Swing Wall Balls Squat Snatch Bear Crawl Crab Crawl Kipping Pull-Ups Plank Hold muscle-snatch

Monday 10.22.18

Warm-Up A) Every Minute on the Minute for 10 minutes: Minute 1: 8 Assault Bike Cal 4 Slow Overhead...

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Sunday 10.21.18
Bike Knees-to-Elbows Toes-to-Bar Deadlift Dumbbell Hang Power Clean Seated DB Press side-plank-hold

Sunday 10.21.18

Warm-Up A) 3 Rounds: 45 sec Side Plank Hold, RT 20 sec rest 45 sec Side Plank Hold, LT 20 sec...

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Saturday 10.20.18
Rope Climb Push-Up Burpee Box Jump Burpee Split Jerk Sit-Up Wall Balls Strict Pull-Up Strict Press Kipping Pull-Ups back-rack-lunge

Saturday 10.20.18

Warm-Up A) Every Minute on the Minute for 8 minutes: 2 Push-Ups 2 Pull-Ups 2 Burpees B) 3 Rounds: 6...

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Friday 10.19.18
Row Run Bike Thrusters Toes-to-Bar Squat Clean Back Squat Air Squat Walking Lunge dumbbell-press

Friday 10.19.18

Warm-Up A) 3 rounds: 10 Calorie Assault Bike 10 Walking Lunges 10 Calorie Row Rest 30 sec B)...

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Thursday 10.18.18
Run Push-Up Double-Unders Burpee Kettlebell Swing Wall Balls Bear Crawl Plank Hold press

Thursday 10.18.18

Warm-Up A) 3 Minute AMRAP: 6 Kettlebell Swing 35lb/26lb 6 Push-Up 20yd Bear Crawl B) 3 Minute...

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Wednesday 10.17.18
Row Front Squat Power Clean Overhead Squat Kettlebell Swing Squat Snatch Sprint Strict Press muscle-snatch

Wednesday 10.17.18

Warm-Up A) 10-8-6-4-2: Overhead Squats, with a PVC Kettlebell Swing, 35lb/26lb 20yd Sprint B)...

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Tuesday 10.16.18
Row Push-Up Squat Clean Wall Balls Strict Pull-Up Ring Muscle Ups Dumbbell Hang Power Clean dumbbell-front-squat

Tuesday 10.16.18

Warm-Up A) 3min AMRAP: 100m Row Rest 20sec B) 4 Rounds: 4 Dumbbell Hang Power Clean, 25lb/15lb 4...

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Monday 10.15.18
Box Jump Bike Push Press Sit-Up Deadlift Strict Pull-Up

Monday 10.15.18

Warm-Up A) 3 Rounds: 2min of work each round (rest remaining time): 12 Barbell Deadlift, with...

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Sunday 10.14.18
Box Jump Run Burpee Sit-Up Bear Crawl Step-Up Dumbbell Snatch

Sunday 10.14.18

Warm-Up A) Every 4 Minutes for 3 Rounds: 200m Run 8 Dumbbell Snatch, Left, 35#/25# 8 Dumbbell...

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Saturday 10.13.18
Row Burpee Squat Clean Ball Slam Plank Hold Jumping Lunges

Saturday 10.13.18

Warm-Up A) 1-2-3-4-5-4-3-2-1 reps of: Strict Pull-Up Burpee Ball Slam, 20l# B) In 5 min: Plank...

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Friday 10.12.18
Box Jump Row Handstand Push-Up Sprint Handstand Hold Floor Press Kipping Pull-Ups Kipping Ring Dips press bar-hang dumbbell-strict-press

Friday 10.12.18

Warm-Up A) 4 rounds of: 12 Strict Dumbbell Press, 20lb/10lb 12 Kipping Ring Dips – Rest...

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Thursday 10.11.18
Row Double-Unders Power Snatch Overhead Squat Toes-to-Bar Squat Snatch muscle-snatch dumbbel-power-snatch

Thursday 10.11.18

Warm-Up A) 3 Rounds of: 10 calorie Row 10 Overhead Squat, with an empty barbell 10 Dumbbell...

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Wednesday 10.10.18
Run Wall Balls Deadlift Farmer Carry Dumbbell Hang Squat Clean Ball Slam Russian-Kettlebell-swing single-unders bar-hang

Wednesday 10.10.18

Warm-Up A) 3 Rounds: 15 Russian Kettlebell Swings, 53#/35# 15 Wall Balls, 14#/10# 15 seconds...

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Tuesday 10.09.18
Bike Push-Up Split Jerk Chest-To-Bar Pull-Ups Hand Release Push-Up Kipping Pull-Ups Kipping Ring Dips Plank Hold Jumping Lunges shoulder-rolls

Tuesday 10.09.18

Warm-Up A) Every 2 Minutes for 5 rounds: 10 Shoulder Rolls 10 Push-Ups 10 Jumping Lunges B)...

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Monday 10.08.18
Row Run Thrusters Back Squat Air Squat Abmat Sit-Up muscle-snatch

Monday 10.08.18

Warm-Up A) 4 Rounds of: 200m Row 10 Air Squats – Rest 30 seconds B) 20-15-10-5: Abmat...

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Sunday 10.07.18
Box Jump Knees-to-Elbows Push-Up Double-Unders Power Snatch Overhead Squat Burpee Over The Bar Wall Balls Deadlift Ball Slam Dips Knee Raises

Sunday 10.07.18

Warm-Up A) 3 Rounds of: 24 Double-Unders 12 Wall Balls 6 Push Ups B) 3 Rounds of: 12 Ball Slams 12...

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Saturday 10.06.18
Row Push-Up Double-Unders Sit-Up Wall Balls Strict Press Ring Row press shoulder-rolls

Saturday 10.06.18

Warm-Up A) 2 Rounds 200m Row 10 Shoulder Rolls, with a PVC pipe 10 Push-Ups, close grip 20...

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Friday 10.05.18
Row Front Squat Kettlebell Swing Hand Release Push-Up Squat Snatch shoulder-rolls

Friday 10.05.18

Warm-Up A) 2 rounds: 200m Row – Rest 1 minute 200m Run B) 2 Rounds: 10 Front Squats,...

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Thursday 10.04.18
Row Thrusters Sit-Up Kettlebell Swing Chest-To-Bar Pull-Ups Deadlift Air Squat

Thursday 10.04.18

Warm-Up A) 5 rounds on a rower: 20 seconds sprint pace 40 seconds recovery pace Then, 5 Rounds: 20...

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Wednesday 10.03.18
Row Run Push-Up Split Jerk Front Rack Lunge Strict Press Ring Row Strict Handstand Push-Up Step-Up

Wednesday 10.03.18

Warm-Up A) 2 rounds: 200m Row 10 Push-Up, close grip 10 Ring Rows 10 Step-Ups, on a 20-inch...

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Tuesday 10.02.18
Row Rope Climb Double-Unders Burpee Wall Balls Back Squat Pistol

Tuesday 10.02.18

Warm-Up A) 1 round: 400m Row 10 Wall Balls (Light) 300m Row 10 Wall Balls 200m Row 10 Wall...

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Monday 10.01.18
Row Thrusters Power Snatch Overhead Squat Burpee Over The Bar Hang Squat Strict Pull-Up Ball Slam

Monday 10.01.18

Warm-Up A) 3 Rounds of: 20 Calorie Row 10 Overhead Squats, with a PVC pipe 5 Strict Pull-Ups B)...

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Sunday 09.30.18
Row Hang Clean Knees-to-Elbows Double-Unders Clean Power Snatch Toes-to-Bar Wall Balls Muscle Up Ring Dip Ball Slam ring-pull-up

Sunday 09.30.18

Warm-Up A) 3 Rounds of: 15 Double-Unders 9 Wall Balls 6 Knees-to-Elbows 3 Ring Pull-Ups B)3...

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Saturday 09.29.18
Rope Climb Burpee Power Snatch Kettlebell Swing Jog Air Squat muscle-snatch

Saturday 09.29.18

Warm-Up A) 4 Rounds: 100m Jog 10 Air Squats B) 3 Rounds of: 10 Muscle Snatches, below the knee...

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Friday 09.28.18
Row Knees-to-Elbows Burpee Box Jump Split Jerk Hand Release Push-Up Walking Lunge Strict Press Lunge Jumping Lunges dumbbell-strict-press

Friday 09.28.18

Warm-Up A) 3 rounds, 40 sec work / 20 sec rest: Burpee Box Jump, 24”/20” Walking Lunges Dumbbell...

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Thursday 09.27.18
Box Jump Row Front Squat Double-Unders Sit-Up Toes-to-Bar Back Squat Broad Jump Strict Press

Thursday 09.27.18

Warm-Up A) 3 Rounds: 40 Double-Unders 20M Broad Jump 10 Box Jumps, 24”/20” – 30-second...

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Wednesday 09.26.18
Box Jump Row Double-Unders Kettlebell Swing Deadlift Broad Jump Strict Pull-Up Dumbbell Snatch single-unders

Wednesday 09.26.18

Warm-Up Buy-in: 15 Calorie Row 30 Double-Unders 45 Single-Unders 3 Rounds of: 12 Kettlebell...

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Tuesday 09.25.18
Row Run Thrusters Power Clean Toes-to-Bar Wall Balls Broad Jump Kipping Pull-Ups db-power-clean dumbbell-front-squat

Tuesday 09.25.18

Warm-Up A) 2 Rounds: 400m Run 20 Wall Balls, 20#/14# 10 Broad Jumps B) For quality, not for...

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Monday 09.24.18
Row Bike Push Press Push-Up Wall Balls Sumo Deadlift High Pulls Jog Strict Press Sumo Deadlift High Pull Barbell

Monday 09.24.18

Warm-Up A) Every 3 Minutes x 3 rounds: 200m Jog 10 Calorie Bike 5 Strict Push-Ups B) Every...

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Sunday 09.23.18
Run Bike Burpee Burpee Over The Bar Deadlift Walking Lunge Kipping Pull-Ups one-legged-squat

Sunday 09.23.18

Warm-Up A) 3 Rounds of: 1min work at 8/10 effort Assault Bike Walking Lunges Burpees Rest 1min...

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Saturday 09.22.18
Row Bike Front Squat Burpee Thrusters Wall Balls Strict Press Dumbbell Snatch

Saturday 09.22.18

Warm-Up A) 3 Rounds 15 Wall Balls, 14#/10# 150m Row B)3 Rounds with an empty barbell: 3 Strict...

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Friday 09.21.18
Burpee Power Snatch Muscle Up Jog Air Squat Hang Power Clean muscle-snatch

Friday 09.21.18

Warm-Up A) 4 Rounds: 100m Jog 10 Air Squats B)3 Rounds of: 10 Muscle Snatches, below the knee...

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Thursday 09.20.18
Row Push-Up Double-Unders Split Jerk Deadlift Strict Press Lunge shoulder-rolls dumbbell-strict-press

Thursday 09.20.18

Warm-Up A) EMOM for 9 minutes: 8 Calorie Row 4 Push-Ups B) EMOM for 6 minutes 8 Shoulder Rolls 16...

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Wednesday 09.19.18
Run Front Squat Push-Up Power Clean Sit-Up GHD Sit-Up Jog Dips Strict Ring Dips muscle-clean db-power-clean

Wednesday 09.19.18

Warm-Up A) 3 Rounds of: 200m Jog 10 Front Squats, with an empty barbell 10 Dumbbell Power Cleans,...

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Tuesday 09.18.18
Row Bike Kettlebell Swing Back Squat Broad Jump high-knees butt-kickers

Tuesday 09.18.18

Warm-Up A) 3 Rounds 20m High Knees 20m Butt kickers 20m Broad jump 30 seconds rest B) 3 Rounds: 1min...

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Monday 09.17.18
Box Jump Hang Clean Double-Unders Burpee Toes-to-Bar Squat Clean Deadlift Ball Slam Kipping Pull-Ups Plank Hold single-unders

Monday 09.17.18

Warm-Up A) Buy-in: 80 Double-Unders 4 Rounds of: 5 Box Jump, 20”/20” 5 Burpee 5 Pull-Ups Buy...

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Sunday 09.16.18
Box Jump Row Shoulder To Overhead Thrusters Power Snatch Burpee Over The Bar Kettlebell Swing Wall Balls Hand Release Push-Up Air Squat Hang Power Clean Lunge Dumbbell Snatch db-power-snatch

Sunday 09.16.18

Warm-Up A) 2 Rounds, 40sec work / 20 sec rest of: American Kettlebell Swing, 35#/26# Air Squat Calorie...

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Saturday 09.15.18
Row Run Front Squat Burpee Chest-To-Bar Pull-Ups Handstand Push-Up Air Squat Lunge Russian-Kettlebell-swing

Saturday 09.15.18

Warm-Up A) 4 Rounds of: 200m Run – Rest 60 seconds 200m Row B) 2 Rounds: 6 Burpees 12...

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Friday 09.14.18
Row Power Clean Power Snatch Sit-Up Wall Balls Muscle Up Lunge muscle-snatch

Friday 09.14.18

Warm-Up A) 3 Rounds of: 12 Wall Balls, 12#/10# 6 Overhead Lunges, with an empty barbell 6 Overhead...

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Thursday 09.13.18
Run Push-Up Double-Unders Toes-to-Bar Deadlift Jumping Pull-Up Ball Slam Strict Handstand Push-Up Plank Hold single-unders

Thursday 09.13.18

Warm-Up A) 3 Rounds: 200m Run 40 Single-Unders 60 seconds Plank Hold B) 2 Rounds: 15 Jumping...

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Wednesday 09.12.18
Box Jump Row Push-Up Sit-Up Wall Balls Sumo Deadlift High Pulls Strict Press Kipping Pull-Ups Step-Up

Wednesday 09.12.18

Warm-Up A)Every Minute on the Minute for 8 minutes: 2 Push-Ups 2 Pull-Ups 4 Step-Ups B) 3 Rounds: 6...

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Tuesday 09.11.18
Bike Wall Balls Back Squat Hang Power Clean Broad Jump Jumping Pull-Up Kipping Pull-Ups Goblet Squat high-knees butt-kickers one-legged-squat

Tuesday 09.11.18

Warm-Up A) 3 Rounds: 20m High Knees 20m Butt Kickers 20m Broad Jump 30 rest B)3 Rounds: 1min...

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Monday 09.10.18
Row Push Press Rope Climb Push-Up Double-Unders Power Clean Kettlebell Swing Kipping Pull-Ups Knee Raises Dumbbell Hang Power Clean Abmat Sit-Up

Monday 09.10.18

Warm-Up A) 0:00-3:00 AMRAP following at a 7/10 effort: 8 Dumbbell Hang Power Clean 30#/25# 8...

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Sunday 09.09.18
Row Run Power Clean Chest-To-Bar Pull-Ups Back Squat Air Squat Ring Row wall-sit bar-hang

Sunday 09.09.18

Warm-Up A) 2 Rounds: 500m Row – Rest 1 Minute 20 Air Squats 200m Run – Rest 1 Minute B)...

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Saturday 09.08.18
Row Double-Unders Power Snatch Overhead Squat Sit-Up Kipping Handstand Push-Up db-power-snatch muscle-snatch

Saturday 09.08.18

Warm-Up A) 3 Rounds of: 10 Calorie Row 10 Overhead Squat, with an empty barbell 10 Dumbbell...

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Friday 09.07.18
Box Jump Sit-Up Deadlift Strict Pull-Up Kettlebell Snatch Goblet Squat Step-Up Russian-Kettlebell-swing good morning bar-hang

Friday 09.07.18

Warm-Up A) For quality, not for time: 15 Russian Kettlebell Swings, 53#/35# 15 Sit-Ups 5 Step-Ups 10...

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