Workout of the day

CrossFit workout of the day, nutrition tips and more

Saturday, July 13th 2024

WARM UP Partner 1 – Tabata Bike x 3 Minutes Partner 2 – Tabata x 3 Minutes (alternating) -High Plank -Glute Bridge Hold then Switch, Mobility/Movement :30 Cat/Cows :30 Figure 4 Rotations (each) :30 Wrist Stretch 10 Cossack Squats *grab DB 6/6 DB Strict Press 6 S/A DB Devils Press 10 DB OH Tricep Extensions […]

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Friday, July 12th 2024

WARM UP – light DB 10 hang DB snatches 10 lateral burpees over DB 10 goblet squats 5/5 single DB single leg RDLs MOVEMENT/MOBILITY – mini squat band, barbell *mini squat band just below knees 10/10 side plank clamshells 10 air squats w/ glute abduction 10 good mornings :30 bottom squat w/ band 1:00 couch […]

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Thursday, July 11th 2024

WARM UP 100m Jog then, -Walking Knee Tucks -Tin Soldiers -Walking Lunges -Quad Pulls -Toe Walks -Heel Walks -10/10 Leg Swings -100m Run -10 Cal Machine SWEAT DAY!!! 5 Rounds For Time: 300m Run 30 Box Step Ups (20 in) 20 Pushups 10 Slam Balls BONUS ABS!!! 3 Sets :30 Hollow Hold or GHD Hold […]

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Wednesday, July 10th 2024

WARM UP – bike 3:00 bike (increase tempo every 1:00) MOVEMENT/MOBILITY – KB *grab Kettlebell :30 v-sit :30 calf smash on handle / side :30 standing calf stretch on KB / side :30 overhead tricep stretch w/ KB 6/6 standing KB around the worlds 5/5 SLOW suitcase RDLs 4/4 single KB front rack squats 3/3 […]

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Tuesday, July 9th 2024

WARM UP – med ball 10 med ball cleans 100m med ball run 10 med ball thrusters MOVEMENT/MOBILITY – Moderate band, rings/pull up bar *grab moderate band :30 supine banded hamstring stretch / side 1:00 half kneeling banded lat stretch on rig / side 1:00 banded handcuff stretch 10/10 leg swings side to side 10/10 […]

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