12022020

12022020

WARM UP

~5:00 Cardio
then
~5:00 Mobility

8x Rounds for time:
4x Single Arm Devil’s Press
8x Single Arm DB Thrusters
DB = #AHAP

FINISHER
21-18-15-12-9-6
Single Arm Bent Over Rows (left arm)
Single Arm Bent Over Rows (right arm)
Overhead Tricep Extensions (both arms)

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12022020

12012020

WARM UP

~5:00 Cardio
then
~10:00 Mobility

WORKOUT

5x Rounds for Time:
7x Pull-Ups (assisted) or Ring Rows
9x Wall Balls or Goblet Squats
11x Burpees

FINISHER
1.5 Mile Run/Jog

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12022020

11302020

WARM UP

~5:00 Cardio
then
~10:00 Mobility

WORKOUT

3x Rounds of:
10x Snatch (Left)
10x RKBS
10x Snatch (Right)
10x RKBS
10x Around-the-Body
10x RKBS
10x Around-the-Body
10x RKBS
10x Goblet Squat
10x RKBS

Weight = #AHAP

**FINISHER**
4x Rounds
20x Russian Twists
10x V-ups
:30 Hollow Hold
:30 Plank
:30 Rest

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12022020

11242020

WARM UP

~5:00 Cardio
then
~10:00 Mobility

WORKOUT

5-8-13
Handstand Push-ups
Deadlifts 225#/185#
Then
OH KB/DB 55#/35# Lunge @ 100′

**STRENGTH AFTER WOD**
3×8 Front Squat w/2xDB
3×8 Shoulder Press w/2xDB
3×8 French Curls w/2xDB
3×8 Curls w/2xDB
*All weight is #AHAP
*Should be able to complete in 20:00

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12022020

11232020

WARM UP

~5:00 Cardio
then
~10:00 Mobility

WORKOUT

For Time:
30x Box Jumps (24″/20″) / Step-Ups
30x Pull-ups / Bands or Ring Rows
30x Kettlebell Swings (#AHAP)
30x Front Squats (115#/80#) / DB’s AHAP#
30x Toes to Bar / High Knees / V-ups
30x Push Press (115#/80#) / DB’s AHAP#
30x Deadlifts (115#/80#) / AHAP#
30x Wallballs AHAP#
30x Bar Facing Burpees / Burpees / Push-ups
30x Double Unders / 3:1 Singles

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