communitycoalition.fitness/loyalty
“You need to get more aggressive mentally. When you start a lift with doubt in your mind, or with some lame hope you’ll make it, you’re destined for failure and embarrassment.” – Greg Everett
Primer: 3 Rounds:
6 Turkish Get Ups | 60s Samson Stretch | 40s DL High Pull (20 per side) | 20s Sit Ups
2 Minutes Child’s Pose
WOD: Hot Route
Buy In – 1 Mile Run
Directly Into
3 Rounds
20 Single Arm DB Overhead Lunges (left side)
20 Single Arm DB Overhead Lunges (right side)
30 Alternating Pistols
20 Alternating DB Snatches @ 50/35
*26 Minute Time Cap
Barbell:
1 Mile Run Buy in then 3 Rounds
40 OH Lunges @ 95/65
30 Pistols
20 @ 95/65
Bodyweight:
Buy In – 1 Mile Run – directly into 3 Rounds
20 Single Arm Overhead Lunges (left side)
20 Single Arm Overhead Lunges (right side)
30 Box Step Ups @ 24/20 or 30 Lunges Arms by your side
20 Burpees
BulletProof Shoulders:
Buy In – 1 Mile Run – Directly Into 3 Rounds
20 Single Arm DB Overhead Lunges (left side) @ 50/35
20 Single Arm DB Overhead Lunges (right side) @ 50/35
20 Lunges
20 Burpee Deadlifts @ 50/35