Month: September 2017
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WOD June 27, 2017 (Tuesday)
Read More: WOD June 27, 2017 (Tuesday)GYMNASTICS: Handstand Push-Ups EMOM 6 minutes straight set of Kipping Handstand PU WEIGHTLIFTING: Push Press E3MOM 15 minutes, starting at 85% go for a new 1 RM WOD: 3 Rounds for time: 15 Lateral Burpees Over the Bar 15 Thrusters 115/85 lbs *Cap 15 minutes*
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WOD June 26, 2017 (Monday)
Read More: WOD June 26, 2017 (Monday)STRENGTH: Weighted Pull-ups EMOM 6 minutes 1 rep max weighted PU WEIGHTLIFTING: Front Squat E3MOM 15 minutes work up to a new 2 rep max FS WOD: 4 Rounds 1 minute at each station: Rope Climbs (each rope climb counts as 6 reps) Wall Balls 20/14, 10’/9′ Sumo Deadlift High Pulls 75/45 Calorie Row Rest
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Nutrition Basics Seminar with Sandi Holder
Read More: Nutrition Basics Seminar with Sandi HolderThis weekend we will be hosting a nutrition seminar with Sandi Holder. This event will provide insight on how to improve body composition, in an effective sustainable way. Sandi will be sharing her journey in fitness and how her weightless journey landed her on popular sites like bodybuilding.com. This will be a seminar you don’t…
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WOD June 23, 2017 (Friday)
Read More: WOD June 23, 2017 (Friday)TABATA: Kettle Bell Squat Hold (bottom of the squat) 24/16kg WEIGHTLIFTING: Back Squat E2MOM 10 minutes 3 Back Squats 80% WOD: For Time: “MEGAN” 21-15-9 Burpees Kettlebell Swings 24/16kg Double Unders
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WOD June 22, 2017 (Thursday)
Read More: WOD June 22, 2017 (Thursday)Skill: Pistols Tabata Alternating Pistols *Score is your biggest set across the 8 rounds WEIGHTLIFTING: Squat Snatch EMOM 10 minutes 1 Squat Snatch with 3 hold at the bottom WOD: For time: 30 Air Squats, 30 Burpee Box Jumps 30 Push Ups, 30 Sit Ups with a 45/25lb plate 30 Med Ball cleans 20/14 800…
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Nutrition Basics Seminar With Sandi Holder June 24, 2017 (Saturday)
Read More: Nutrition Basics Seminar With Sandi Holder June 24, 2017 (Saturday)Hey One World! On Saturday, June 24, 2017, we will be hosting a Nutrition Basics Seminar with Sandi Holder. For those who don’t know, Sandi began her journey in fitness at the age of 46 years old, and since then has lost over 80lbs, and 15% body fat. The best part is she’s had multiple…
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WOD June 21, 2017 (Wednesday)
Read More: WOD June 21, 2017 (Wednesday)GYMNASTICS: Muscle Ups & Ring Dips EMOM 6 minutes 1 Ring Muscle Up + 4 Ring Dips WEIGHTLIFTING: Deadlift & Hand Release Push Ups EMOM 10 minutes Odd minute 2 Deadlifts at 80% Even minute: 10 Hand Release Push Ups WOD: AMRAP 11 minutes: 12 Over Head Lunges 95/65, rx+: 115/85 9 Pull ups, rx+:…
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WOD June 20, 2017 (Tuesday)
Read More: WOD June 20, 2017 (Tuesday)Skill: Double Unders Max set of Unbroken Double Unders AMRAP 6 minutes 5-10-15-20… ascending ladder of double unders, if you miss a rep continue from last missed round WEIGHTFLIFTING: Push Press E2MOM 12 minutes 3 push press at 80% if 1RM WOD: 5 Rounds for time 10 Hand Stand push ups 10 Deadlifts at 225/155…
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WOD June 19, 2017 (Monday)
Read More: WOD June 19, 2017 (Monday)SKILL: Tabata Wall Facing Squats WEIGHTLIFTING: Front Squats E2MOM 12 minutes 2 front squats at 85% of 1 RM WOD: AMRAP 12 minutes 5 Power Snatches 135/95 10 Toes to Bar 15 Wall Balls 20/14
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WOD June 16, 2017 (Friday)
Read More: WOD June 16, 2017 (Friday)SKILL & STRENGTH: Pistols EMOM 6 minutes alternating pistols WEIGHTLIFTING: Back Squats E2MOM 16 minutes 3 Back Squats 70% WOD: “Tumilson” 8 Rounds For Time of: 200m Run 11 Dumbbell Burpee Deadlifts, 50/35 each hand In honor of U.S. Navy Special Warfare Operator Petty Officer 1st Class Jon “JT” T
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