Workout of the Day (WOD)

Prep 3 sets Can opener stretch with barbell in snatch Grip x 20 sec RNT Lunge x 5 per leg Supine behind the Neck PVC Press x 10 reps Vertical Med Ball throw x 5 reps Essentials A. 4 sets Overhead snatch grip Step back Lunge x 4reps per leg Build in weight but keep

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Prep 3 Sets Dumbbell Death March x 10 steps Single Arm Dumbbell Floor Press x 5 per arm Goblet Cossack Squat x 5 per leg Essentials A. 3 Sets Hip Thrust x 12 reps Increase load each set (start around 50% of Deadlift ) On the 2:30 min B. 3 sets Bench Press x 7

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Prep 3 Sets Bike x 60 sec Plate squat x 10 reps Kneeling Thoracic PVC stretch x 30 sec Hang From Bar x 30 sec Essentials A. 15min Emom 1.Front squat x 3 reps @30×1 2.unbroken Ring Pulls x 10-12 reps 3.Rest B. 9min Amrap Wall Walk x 5 reps Farmers carry x 50 ft

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Prep 3 Sets Russian Kettlebell Swing x 10 reps Curtsy Box Step Ups x 5 per leg Scorpion Leg Reach x 5 per side Essentials A. 9min Emom 1.kip on pull up bar x 10-15 reps 2.band assisted Pull Up x 4-6 reps 3.Hollow Body Hold x 20 sec B. 6 min Amrap Row x

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Prep 3 sets Row x 60 sec Cross Body single Dumbbell RDL x 5 per side Kettlebell Halo x 5 per direction Mountain Climber x 10 per side Essentials A. 8 min Emom Clean grip Deadlift x 2 reps Tempo 31×1 Moderate Load B. 12 min Emom Seated Dual Dumbbell shoulder Press x 3 reps

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Prep: Dynamic Warm Up A. For Time: 30 cal Row 25 TTB 20 Box Jump Overs 24/20 15 Man Makers 50/35 /hand 20 Box Jump Overs 24/20 25 TTB 30 cal Row   20min time Cap Scale weights as needed. Can do with a partner Partner Wod: Double reps and break up however you want

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Prep: 3 Sets: 60 sec/side Banded Ankle Distractrion w/ KB 10 Prone Ts (Hold 2 sec at top) 20 sec Bar Hang A. EMOM15 1- 5 Goblet Squats 31X1 2- 10 Ring Rows or 3-4 Strict Ring Pull Ups 3- 20-30 sec Forearm Plank B. “Be My Valentine” 20min AMRAP w/ Partner 500m Row (250

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Prep: Dynamic Warm Up A. 6 Sets: 90 sec Row 85% 25 DU / SU 4-8 UB CTB / Knee Raises (Must be UB) rest 45 sec B. 4 Sets: 12-15/side Standing Banded Abductions 20 DB Frog Pumps 100′ 90 Degree DB Carry rest as needed

Prep: 3 Sets: 10 Russian KBS Light 5 Goblet Squats 50′ Bear Crawl A. EMOM18 Minute 1- 4 Front Squats @ 30X1 Minute 2- UB Strict Pull Ups Minute 3- Rest Aim to increase total weight on Front Squats and to try tom improve or maintain on pull ups/ring rows 10-12 UB Ring Rows Sub

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Prep: 3min Easy Row + Dynamic Warm Up Fitness A. 3 Sets: 5 Empty Bar OHS 30 Single Unders 30 sec/side Side Plank rest 30 sec B. AMRAPs 85% 5min 10m Shuttle Run x6 (Down and back = 2) 5 Push Ups 10 Air Squats rest 3min 5min 15 cal Row 10 Burpees rest 3min

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Prep: 4 Sets: 60 sec Row 10 alt Shoulder Taps 5 Cat Cows 10 Glute Bridges Fitness A. Clean Grip DL EMOM10 2 reps @ 31X1 65-70% of 1RM DL B. Seated DB Press EMOM10 4 reps @ 30X0 Same weight or a little tougher than last week C. AMRAP12 9 cal Row 7 BJSD

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Prep: Dynamic Group Warm Up A. For Time: 800m Run 20 DB Burpees 50/35 /hand 40 cal Row 20 Burpees Over DBs 400m Run 20 DB Thrusters 20 cal AB Scale weights as needed. Can do with a partner Partner Wod: Double reps and break up however you want except for run you run as

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Prep: 3 Sets: 60 sec/side Banded Ankle Distractrion w/ KB 10 Prone Ts (Hold 2 sec at top) 20 sec Bar Hang Essentials A. OHS Every 2min x4 sets: 4 OHS @ 33X1 Perfect reps w/ Light load. If needs to Use PVC to get depth then scale as needed etc. B. EMOM10 1 Pause

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Prep: Dynamic Warm Up A. 6 Rounds 90 sec Row 85% 10 BJSD 24” 4-8 UB TTB / Knee Raises (Must be UB) rest 45 sec B. 4 Sets: 15-20 sec/side Adduction Plank 100′ Front Rack Carry Tough Weight 10 alt Dual DB OH Walking Lunge rest as needed