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Thursday, April 21, 2022

Skill : 1/2 round Ab circle

1-rep max Thruster


3 Rounds of

15 Deadlifts (155/225)

30 Lateral Bar Hops ty

45 Double Unders

Cash Out: 100 Hollow Rocks

THIS IS IT: Cardio Blaster. No rounded backs, focus on efficiency, breathing at top of the lift!!! If you need it go lighter they have slightly more unbroken speed, go ahead just make sure you’re not breaking much

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Monday, July 15, 2024

Warm up 3 Rounds of :30 Toes to Toes :30 T-claps :30 Med Ball Thrusters (14/20) :30 Ball ( WOD W by by by put ya ya ye Thrusters (65/95)

Sunday, July 15, 2024

Warm up Tabata jump rope singles Tabata alt. Air squats and Sit ups Tabata Bike (Mix up start) PVC Progression WOD Testing fun: 2 mins wall Balls 2 mins KB Swings 2 mins 2 mins ***Rest 3 mins*** WOD 1

Saturday, July 13, 2024

Warm up 2 mins cardio Band stretches - 3 mins 2 Rds of: :30 Jumping Jacks :30 Toes to Toes :30 Lunges :30 Plank Hold Abstractor PVC PVC SQUAT SNATCH progression White Board Debriefing BATHROOM/water b


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