• shihan44

Friday March 27

at home wod:


pnf hamstrings

shoulder doorway stretch

warm up: 3x

5 squats

8 pushups

10 jumping jacks

5 rounds:

15 jack knives

30 Russian twists - use a weight. Anything will do, milk jug/canned food/soccer ball/etc

Scale: 8/15 reps

Jack knife scale is right hand to left leg foot, instead of both arms/legs. Alternate.

twists: sit-ups


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Tuesday November 24

At home wod Mobility- PNF hamstrings Banded rack Painball Warm up- 8 each, 2 rounds Squat Pushups Dips Wod- 10 minute AMRAP 1 kb Russian swing - 1 arm 1 kb clean to a front squat - 1 arm 1 kb deadlift

Sunday November 22

At home wod Mobility- Couch Kb reset Painball as/where needed Warm up- 12-10-8 Squats Pushups Jumping jacks Wod- 30-40-20 Lunges Dips Sit-ups


1755 Colorado 66

Estes Park, CO 80517

(970) 227-0499

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