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Warmup Row 250m Then, 3 rounds of 10 reps of each: abmat sit ups, pushups, overhead squats with PVC, dislocates, and good mornings Finish warming up with a 400m run Skill work Choose something [...]

Warmup Row 500 meters Then 3 rounds of each: 20 meter “High Skips” 20 meter “Spiderman Lunge” Agility ladder 5 dot agility drill x5 2 min PVC work Coach Burgener warm-up [...]

Rest Day

Warmup Row 250m Agility ladder 3x Row 250m Hurdles 3x Row 250m Strength Overhead squats 5×5 WOD AMRAP 15 minutes: 10/10 Overhead squat with one KB or dumbbell 34lb/20lb 5/5 Half moons with [...]

Warmup 3 rounds: Run or row for 500m 10 Abmat sit-ups 10 Back-extensions on GHD 5 Pull-ups 5 Ring dips 10 Overhead squats with PVC Samson Stretch (hold for 15-30 seconds) Strength Strict press [...]

Rest Day. Go eat some turkey 🙂

Warmup Run or row 500 meters 3 rounds of: 10 KB swings 10 Hip swings 10 Push-ups 10 Squats Strength Back squats 5×5 WOD 5 rounds for time: 10 Sandbag complex* – 50/35 lb (1 complex = [...]

Warmup Run 400 meters Then 3 rounds of each: Agility ladder 20 meter “Spiderman Lunge” 20 meter “Karaoke” dn and back 5 dot agility drill x5 WOD Max rounds in 8 minutes [...]

Warmup Run or row 500 meters Then 3 rounds of 20 seconds each (no breaks , 3 minutes total): Mountain climbers Squat-jumps Jumping jacks 2 minutes of dynamic stretching: Hip swings, lunge and [...]

Rest Day