Recent Workouts

Saturday, 8/29

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Warm-Up
3 Rounds of
10 Squats
10 Alt Dead Bugs
10 Spider Lunges
3-2-1 Band X Walk

then,

1:30 Single Leg Flexion w/ ER each side

Strength – Pause Back Squat (30 Min)
Prep:
1 x 10 w/ bar, 2-3 x 5 working up

Work:
5-5-3-3-3

Met-Con
5 Rounds […]

Friday, 8/28

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Warm-Up
3 Rounds of
10 Arm Circles/direction
5 Hanging Scap Retractions
10 Spider Lunges
5 Hips to Wall

Skill
EMOM 12 (4x each)
A) 3-4 Ring I.Y.Ts
B) 5 Banded Scarecrows
C) 15 Hollow Rocks (scale to 15 second hollow hold)

Strength – Strict Pull Ups (25 […]

Thursday, 8/27

IMG_8558

Warm-Up
2 Rounds of
10 OH Band Pull-Apart
6 Band Dislocate
10 OHS w/ Band;

then,

2 Rounds of
10 Spider Lunge
6 Supine Band Pull-Apart
10 X-Body Spider Lunge
6 Push Ups

Strength – Snatch Complex (25min)
Prep:
3 rds of
1 Pause or Reversing Extension
4 Hang High Pull
1 Hang […]

Wednesday, 8/26

IMG_8524

Warm-Up
2 Rounds of
12 Squats
9 PVC Dislocates
6 Supine Scorpion
12 Alt Dead Bugs
9 OH Band Pull Aparts
6 Prone Scorpions

then,

1 minute standing Band Lat/Tri stretch each side
1 Minute Single Leg Flexion w/ External rotation each side

Front Squat (35 Min)
1 x […]