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Dead Leg Amrap (lower body focused)

Warm up 2:30 Amrap 5 shoulder pass throughs w/ pvc pipe 10 good mornings 10 hip rotations 2:30 Amrap 1 inch worm w/push up 10s downward...

Mummy Wrap Workout (upper body AMRAP)

Warm up 2:30 Amrap 5 shoulder pass throughs w/ pvc pipe 10 wide grip behind the head press w/ pvc pipe 10 arm circles (no pvc pipe) 2:30...

Stronghold Workout

Warm up 3 rounds :25 bird dog :25 plank 3 rounds :25 roll & reach :25 pvc pipe good mornings 3 rounds :25 lateral band walk :25 inchworm...

Stat Builder Workout

Build strength, stamina, dexterity and character Warm up 3 rounds :25 bird dog :25 plank 3 rounds :25 roll & reach :25 pvc pipe good...

The Mobile Titan Workout

3 rounds :25 pvc pipe shoulder pass through :25 pvc pipe good mornings 3 rounds :25 froggers :25 squat to hip rotation 3 rounds 250 m row...

Quad Squad, Hammy Hurter’

Warm up :30 - duck walk :30 - toe walk :30 - side to side lunge :30 - soldier kicks :30 - hamstring curl :30 - inchworm to squat :30 -...

Wing Builder Workout Part II

Warm up 3 rounds :25 pvc passes :25 good mornings 3 rounds :25 band pull apart :25 inchworms 3 rounds :25 push up on bench :25 db skull...

Sexy Sumo Legs Part II

Warm up 3 rounds :25 side lunges :25 hip rotations 3 rounds :25 lateral band walk :25 db stiff leg deadlift (very light) 3 rounds :25...

Sexy Sumo Legs

Warm up 3 rounds :25 side lunges :25 hip rotations 3 rounds :25 lateral band walk :25 db stiff leg deadlift (very light) 3 rounds :25...

Wing Builder Workout

Warm up 3 rounds :25 pvc passes :25 good mornings 3 rounds :25 band pull apart :25 inchworms 3 rounds :25 push up on bench :25 db skull...

10 Piece Nugget (push/pull)

Warm up 3 rounds 250 m row 7 inch worms 20 Supermans Workout - Do 5 sets of :30 of work and :30 of rest on each station before moving to...

‘The Pump Chaser’ back and bis

warm up 3 rounds :25 straight arm lat pull-down (light) :25 pvc pipe shoulder passes 3 rounds :25 Supermans :25 bird dogs 3 rounds :25 db...

‘The Pump Chaser’ Legs

warm up 3 rounds :25 lateral band walk :25 good mornings 3 rounds :25 banded lying jacks on bench :25 squat w/glute activation 3 rounds...

‘The Pump Chaser’ Chest & Tris

warm up 3 rounds :25 shoulder passes :25 alternating chest stretch on wall 3 rounds :25 chest flys on bench (light) :25 bent over flys 3...

Upper body Bosu Beating

Upper body/core workout design moderate to moderate/light weight Warm up 3 rounds :20 shoulder passes :20 pvc behind the head press 3...

‘Heart Rate Heaven’

Warm up 5 rounds 15 Leg curls (start light, increase weight in light increments) 15 good mornings (2 body weight, 3 light db stiff leg...

Understanding Bullying

Understanding Bullying: Definition: Bullying involves repeated aggressive behavior towards someone intended to cause harm, distress, or...

‘Royal Flush’ wk 2

Workout - exhaust one area of the body then move on to the next. 3 rounds :25 shoulder pass throughs :25 super man w/pvc pipe 3 rounds...

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