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Tuesday, April 23, 2024

Congratulations to all the participants of the open and especially congrats to the quarterfinalist and the age qualifiers!

All of our coaches qualified! Espresso congratulations to those that participated in the next round:

Coach Cassie

Coach Josh

Coach Tyler


Bridget. My

And thank you for putting up with us, and thanks to the coaches and judges that stayed, some of it was monotonous!!!

5 mins self stretch/warm up

Warm up - Bike Row Ski Run 2-3 mins

Group Warm up:

Runners stretch (W/ Lunges)

Michael Phelps


Skill: 2 rds :30/:30 Flutters n Alt KTE

KB TURKISH GET UPS 3x3 each arm


5 Rounds of

8 Thrusters (65/95)

8 DB/KB 24’ carry with Box (20”) step over

8 Ring Push Ups

18 min Time Cap

Xtra Abs/core

3 Rds of

1 min plank

1 min Crunches


10 - 40m Sprints

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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

Friday, July 12, 2024

Group warm up call outs, :30 secs each 4 mins Abs call outs PVC PVC N bar progression WOD Fight gone bad star workout 1 Round Warm Up 4 more Rounds 1 min each movement 1. Box Step ups w/ DB (35/50)


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