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WEDNESDAY 200101

Warm-up: Individual… Row or Bike 3 minutes Crossover Symmetry Group…. Coaches Choice   Fitness: AMRAP 20: 20 Wallballs 20 DB Alternating Hang Power Snatches 20 Box Step Ups 20 Goblet Squats 20/15 Calorie Row Performance: AMRAP 20: 20 Wallballs (20/14) 20 Hang Power Snatches (95/65)…

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MONDAY 191230

Warm-up: Individual… Row or Bike 3 minutes Mobilize Hamstrings and Calves Group…. Bike 15 Calories Row 15 Calories Zombie Walks Down Butt Kickers Back 10 Squats Karaoke Shuffle Down and Back Shuttle runs 10m 4 times Downward dog and Upward Dog transitions x5 Scorpions x10…

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SATURDAY 191228

Warm-up: Individual… Bike 3 Minutes 15 Dislocates Group… 200m Jog Lunges Down Bear Crawl Back 15 Waiter Bows 20 Trunk Twists 3 movements in 3 minutes (rotate every 20 sec): -Jumping Jacks -Push Ups -Squats Review the movements and setup…   Fitness: Teams of 3…

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FRIDAY 191227

Warm-up: Individual… Row 500m Crossover Symmetry Group… Row 90 sec 15 Good Mornings 10 Push ups Lunges Down Broad Jumps Back Row 60 sec 10 Ring Rows 10 Situps 5 Burpees 10 Dislocates Review the Hang Power Snatch with PVC…. Strength and Skill: Hang Power…

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THURSDAY 191226

Warm-up: Individual… Row or Bike 3 minutes 15 Banded Good Mornings 20 Reverse Lunges 10 Waiter Bows 10 Squats 5 Burpees 30 Single Unders Monster band walks Prepare for Deadlifts Strength and Skill: Take 12 minutes to build to a heavy 3RM deadlift for the…

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MONDAY 191223

Warm-up: Individual… Bike 3 minutes Crossover Symmetry Group…. Coaches Choice….   ***On the twelfth day of Christmas my coaches gave to me…..a long and confusing workout…the 12 days! ****As a gym we are partnering up with Meals by Grace to collect food for families over…

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SATURDAY 191221

Warm-up: Individual… Bike 2 minutes Crossover Symmetry Group…. Coaches Choice….   ***On the eleventh day of Christmas my coaches gave to me…..Double Unders in a workout! ****As a gym we are partnering up with Meals by Grace to collect food for families over the holidays….Here…

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FRIDAY 191220

Warm-up: Individual… Bike 2 minutes Crossover Symmetry Group…. Coaches Choice…. ***On the tenth day of Christmas my coaches gave to me…..a barbell cycling workout! ****As a gym we are partnering up with Meals by Grace to collect food for families over the holidays….Here is a…

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THURSDAY 191219

Warm-up: Individual… Bike 2 minutes Crossover Symmetry Group…. Coaches Choice…. ***On the ninth day of Christmas my coaches gave to me…..bench press and a anaerobic workout! ****As a gym we are partnering up with Meals by Grace to collect food for families over the holidays….Here…

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