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Posts Tagged:cheerleading


I hope everyone had a great Valentine’s Day with your friends and/or love one. Lets get back to our daily grind with this spicy EMOM!!!   14 Min. E2MOM (7RDS): 10 Power Snatches (75/55) 10 Ball Slams (20/16) 5 Burpees


Time to finish up the week with a BAANGG!! Don’t forget Sunday is Valentine’s Day!! 12 Min. AMRAP: 20 OH Lunges (45/25) 20 Russian Twist (20/16) 10 Back Extensions 10 KB. Front Squat (35/26) 100m Run


Helen was no thang!!! You guys all killed it and got some super fast times. Today we are gonna let the upper body feel it!!   4 Rounds: 20 Calorie Row 15 Ring Rows 10 Power Cleans (105/75)


HUMP DAY!!!!! Time to revisit another awesome bench mark today. “Helen” 3 Rounds: 400m Run 21 Kb. Swings (62/35) 12 Pull-ups


We are keeping things today with this fun EMOM. Lets see who really can push hard get all four sets of double unders unbroken!! 16 Min. EMOM: 1: 30 Double Unders 2: 20 HR Push Ups 3: 10 Box Jumps (30″/24″) 4: 20 Dips


The Super Bowl was awesome this weekend!! Hopefully you guys didn’t over do it last night. If you did it’s even a bigger reason to get in here tomorrow and kick some butt!! 21-15-9: OHS (95/65) Russian KB. Swings (62/35) GHD Sit-Ups


This week has been a little rough, but we will finish it nice and sweet with this easy Friday workout!!! Bring your running shoes!! 4 Rounds: 400m Run 10 Burpees 200m Backwards Run 20 K-T-E


And we are doing our own version of a Throwback Thursday with this old fashion girl!!  “Christine” 3 Rounds: 500m Row 12 Body Weight Deadlifts 21 Box Jumps (24″/20″)


We kicked some Fran butt!!! Yeah way to go guys!!! Lets have some fun with this sweet EMOM. 20 Min. EMOM: 1: 14 Pistols 2: 10 SDHP (75/55) 3: 30 Double Unders 4: 100m Row

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