Band-Age-It and Get Back To Work 

 

Intel: These exercises consist of isolation and functional movements. Keeping them under working Tension as much as possible.

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Men Wt: Users Choice

Women Wt: Users Choice

 

WOTs:  60 Perform/ 15 Rest 

Total WOD: 30min - 45min

Calories: 200+

Complete Control

 

Intel: Having complete control over each movements is the key to all progression. Under working tension, control each phase of movement: Eccentrically & Concentrically 

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Men Wt: Users Choice

Women Wt: Users Choice

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WOTs: 60 Perform/ 15 Rest

Total WOD: 30min - 45min

Calories: 200+

Hold Your Ground

 

Intel: Being able to move is half the battle. Being able to fight back the resistance and hold your position is the true battle. Strengthen Your Stabilizers 

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Men Wt: Users Choice

Women Wt: Users Choice

 

WOTs: 30 Perform/ 30 Rest

Total WOD: 30min - 45min

Calories: 200+