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Posts Tagged:cheerleading


This is going to be a sprint!! Make sure you are reaching full range of motion on all movements. Going fast is going to be nice, but doing it right is a million times better. 5 Min. AMRAP: 100m Run 10 KB. Swings (35/26) 20 Push-Ups 20 Squats


We have some benchmark workouts coming up soon. I’m thinking a lot of you will be able to guess what it is from this one.   3 Rounds: 10 Thrusters (95/65) 10 Box Jumps (24″/20″)


We will have our first Summer Hoover Ball game this Saturday at 8:30 AM!!! Make sure to come on down for a great time. Lets fight through today’s heat wave with this fun AMRAP. 12 Min. AMRAP: 10 Wall Balls (20/16) 8 DB. Snatches (35/25) 6 Power Clean (135/95)


The weekend is almost here. Lets finish with some of our favorite things.   3 Rounds: 6 Clean & Jerks (155/85) 6 Burpees 300m Run


This is going to be a quick one. Lets keep ourselves moving, however DO NOT RUSH THE BACK EXTENSIONS!! Take your time and do them even better than any of your other movements, you want to keep your back injury free. 10 Min. AMRAP: 20 Back Extensions 10 Ring Rows 20 Squats 20 Sit-Ups


Time to double up the chippers!! For a quick refresher on technique check out this four minute video. 15-12-9-6-3 HSPU Burpees 5-4-3-2-1 Deadlifts (185/155)


Lets chalk it up and get this one done. Lets really work on getting into a rhythm. A rhythm on both the pulls up and the pistols. Bonus/brownie points to anyone who can do these two movements UNBROKEN!! 12 Min. EMOM (3RDS): Station 1: 20 Pull Ups Station 2: 14 Pistols Station 3: 100m Run…

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Make sure to bring in your best running shoes!! We will be putting some meters on them. 4 Rounds: 800m Run 20 GHD Sit-Up 20 Double Unders


We will be flexing on some weights today. Lets make sure to keep perfect over head position on the ten overhead squats. 3 Rounds: 10 OHS (95/65) 10 DB. Power Cleans (45/25) 100m Farmer’s Carry (62/35)

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