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April 30, 2020

QOD: If you could live in a television show, what show would it be?

Mob:  7m AMRAP 

Run/Row/Bike 200m/10 Burpees 

PVC Hip Hinge x5e 

Alt BW V-Ups x10e 

Strength: Deadlift Tech 

5 rounds: 

If you have a BB: 

5x3 @ Same Weight + 30-45s Plank 

If you have DB/KB:

5x15 DB or KB...

April 29, 2020

QOD: If you were going to an important dinner, would you rather wear a shirt/dress that was one size too big or one size too small?

Mob: 3 rounds 

30s DU/SU/Line Hops

10s Rest 

30s R Leg Heel Touch 

10s Rest 

30s L Leg Heel Touch 

10s Rest 

30s High Plank w Tap

Skill: Pullup Sk...

April 29, 2020

Mob: 

3 Rounds: 

10 Squat Therapy + 10s Hold (on last Rep) 

5 Box Jumps/Box or Chair Step-Ups 

30s Wall Facing/Pike/Inchworm HS Hold 

3 Rounds 

3x ea PVC/BroomStick Shrugs + High Pulls + Power Cleans + Squat Cleans 

QOD: If you were going to an important dinner, would you rat...

April 28, 2020

QOD: Do you prefer mid calf or ankle socks when you workout? 

Tuesday 

Mob: 

8m AMRAP

Row 200m/20 Jumping Jacks

10 Burpees

3 Wall/Pike/Inchworm Walks  

Strength: OHD Tech 

5 rounds

If you Have a BB: 

1 Push Press + 1 Push Jerk + 1 Split Jerk (Rest 1-2m) 

If you have a DB/KB:

...

April 28, 2020

Mob: 12m EMOM  

Min 1: 50 SU/Line Hops 

Min 2: 5 Inchworms 

Min 3: 15 KB/DB/BW RDLs 

Skill: T2B Skill

Part 1: 3 rounds

Hip Flexor Drill x10-12

20s L-Sit Hang Hold/Plank Hold x40s 

Part 2:

If you have a pullup bar:

3x 8-10 Strict T2B (Rest as Needed) 

If you don’t have a pull...

April 25, 2020

REST DAY....Go Stretch =) 

Get OUT BE Active 

ROMWOD

Walk 

Bike

Jog

Hike

Anything Active 

April 24, 2020

Mobility: 3 rounds

PVC/Broomstick RDL x5e side

Box Jump Step Down10/Step-Ups x5e

3 rounds: 

Broomstick/PVC Shrugs x5, High Pull x5, Power Snatch

Skill: Snatch Tech

BB: 5 sets 

3 Position Squat Snatch (pocket, ak, bk) 

DB/KB: 5 sets 

3 Wall Facing PVC/BroomStick Squats + 3 Goble...

April 23, 2020

Mob: 3 rounds 

30s Wall Facing/Pike/High Plank Hold 

30s 1 Arm DB/KB Row R

30s 1 Arm DB/KB Row L 

30s SU 

Skill: HSW Tech 

EMOM x8m

Min 1: 15-20y HSW/8e Shoulder Taps/8e Pike Taps/8e High Plank Taps 

Min 2: 20s Hollow Hold + 5e Alt V-Ups 

WOD: 9m AMRAP 

3 Strict Pullups/3ea DB/K...

April 22, 2020

Mob: 3 rounds 

Bar Kips x8-10/Hollow Body x10 + Superman x10 

Scap Retraction x10

Rev Lunge into Single Leg RDL x5e 

Skill: T2B Skill

If you have a pullup bar:

10m EMOM 

Odd: 4 Strict T2B + 4 Kipping T2B

Even: 20s ea Side Plank 

If you don’t have a pullup bar:

10m EMOM

Odd: 30s H...

April 21, 2020

Mob: 3 rounds 

Run/Row/Bike x30s 

15s Rest 

BW V-Ups/Alt BW V-Ups x30s 

15s Rest 

Squat Hold x30s 

Rest 15s 

Strength: Power Clean + Jerk 

EMOM x6

BB: 3 Power Clean (fl) + 3 Push Jerks 

DB/KB: 3 1 Arm DB/KB Cleans + 3 1 Arm DB/KB Push Jerks 

BW: 30s Wall Sits + 30s Air Squats (Re...

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