2021/01/25 Workout of the Day

2021/01/25 Home Workout Warm-up "Modified Hinshaw Running Warm-up" 10yds Over the hurdle 10yds Knee to chest 10yds Figure 4 10yds Walking Samson stretch 10yds Toy soldiers 0:30 Sitting arm swings 0:30 Standing arm swings 10yds Toes out walk 10yds Toes in walk 10yds Walk on heels 10yds Walk on toes 10yds Walk on outside of

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2021/01/24 Workout of the Day

2021/01/24 Home Workout Warm-up Warm-up EMOM 9:00 Minute 1- Rope jump or Jumping Jacks Minute 2- Push-up to down dog, pause 0:03 in the down dog position Minute 3- Plate overhead reverse lunges Metcon Limited equipment Every 3:00 for 9:00 (3 sets) Max rep dumbbell push press No equipment 5 Explosive push press throws Use

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2021/01/23 Workout of the Day

2021/01/23 Home Workout Warm-up Warm-up 2 Rounds 1:30 Jump rope or jumping jacks 10 PVC pass throughs 10 ATY with plates 10 Squat with feet together Skill and Build Up Warm-up 10 Hanging scap retratctions with pause 3 Top half strict pull-ups 3 Bottom half strict pull-ups 3 Strict pull-ups wenn eine Klimmzugstange vorhanden Metcon

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2021/01/22 Workout of the Day

2021/01/22 General Warm-Up Warm-up 3:00 Run or jump rope at an easy pace Or :45 Jumping Jacks :15 Rest :45 Mountain Climber :15 Rest :45 Burpees :15 Rest Warm-up "Chan Warm-Up" 25 Jumping jacks 25 Front jumping jacks 10/10 Spiderman lunges 10/10 Lateral lunges Inchworm + push-ups (5, 4, 3, 2, 1 push-ups). 10/10 Speedskaters

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2021/01/21 Workout of the Day

2021/01/21 General Warm-Up Warm-up 2 Rounds 0:30/0:30 Spiderman stretch 0:30/0:30 Side plank 0:30/0:30 Samson stretch 0:30/0:30 Pigeon stretch on floor 0:30 High hips crab walk

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2021/01/20 Workout of the Day

2021/01/20 General Warm-Up Warm-up Jump Rope Warm-up 0:20 Single unders. 0:20 Single leg single unders. 0:20 Side to sides. 0:20 Forward and backs. 0:20 In and outs. 0:20 Double unders. 0:20 Triple unders. *0:05-0:10 Rest between movements 2 Rounds 5/5 Quadruped rotations, slow 10 Squat with counter balance 0:30/0:30 Single leg glute bridge 0:45/0:45 Band

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