April 24, 2017
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Tuesday, 4/25

Warm Up 2 Rounds :30 Pause Squats :30 Reverse Hand Spider Lunges :30 Alt Dead Bugs 2 Rounds :30 Jump Squats :30 Alt Samson Lunges :30 Supine Scorpion 1 Min Death Stretch/side 1 Min Band Super Front Rack stretch/side Strength Prep (15 Min) 1×10 Front Squats w/ bar 3x 2 […]
April 24, 2017
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Monday, 4/24

Warm Up 3 Rounds 6 Alt T Push Ups 3 Inchworm in Place 6 Spider Lunge w/ Reach Up 3 Plank to Squat Skill (12 min) 4 Rounds Near Max Handstand Hold :15-:30 L- Hang from Pull Up Bar or Rings (scale to both or one knee tucked, same as […]
April 24, 2017
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Programming Preview: Week of 4/24

Monday, 4/24: Handstand work & Strict Press – Happy Birthday, Coach Kate W! Tuesday, 4/25: Hang Squat Clean Wednesday, 4/26: Team Met Con Thursday, 4/27: Front Squats & Met Con Friday, 4/28: Pull Up Met Con Saturday, 4/29: Snatch Balance Sunday, 4/30: Details coming soon
April 22, 2017
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Sunday, 4/23

Warm Up 3 Rounds 10 Pause Squats 15 Band Good Mornings 10 Alt Dead Bugs 3-2-1 Band X walk 1 Min Squat Hold 1 Min Single Leg Flexion/ side 1 Min Squat Hold Lift: Back Squat (40 min) Prep: 1×10 w/ bar, 3×5 working up Work: 4×8 at same weight […]
April 21, 2017
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Saturday, 4/22

Warm Up Rounds 6 PVC Dislocates 6 PVC OHS 6 Spider Lunges 6 Jump Squats Lift: Snatch (25 min) Prep: 2x 1 Pause Ext+ 2 Hang Hi Pulls 3x 1 Hang Hi Pull+1 Hang Power Snatch+ 1 Snatch Work: 4×1 Snatch*, working up to training Max *Snatches from the floor, […]
April 20, 2017
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Friday, 4/21

Warm Up 4 Rounds 2 Wall Walkers 4 Hanging Scap Retractions 6 Spider Lunges 8 Alt Samson Lunges Skill (20 Min) 4 Rounds 2-4 Band Bar Muscle Ups 10-20 Alt Shoulder Taps :30 accumulated L Sit (scale to both knees tucked or single knee tucked on paralletes or boxes) Rest […]
April 20, 2017
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Thursday, 4/20

Warm Up 3 Rounds 6 Alt T Push Ups 12 Hip Bridges 6 Spider Lunge w/ Reach Up 12 Band Pull Aparts Floor Press (30 min) Prep; 1×5 w/ bar, 3×3 working up Work: 4×6 at same weight Follow each work set with 15 OH Plate Sit Ups Finisher 40 […]
April 18, 2017
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Wednesday, 4/19

Warm Up 3 Rounds 6 Pause Squats 12 Band Good Mornings 6 Alt T Push Ups 12 Jumping Jacks 1:30 Death Stretch/side (:45 low/:45 high) Met Con Prep: 1×5 Front squats+5 Strict Press (bar only) 1x 5 Thrusters (Bar only) 2×5 Thusters working up Every 6 Minutes for 6 Rounds: […]
April 17, 2017
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Tuesday, 4/18

Warm Up 3 Rounds 10 Band Good mornings 10 Spider Lunges 10 Pause Hip Bridges 10 Alt Dead Bugs Strength Deadlift (30 Min) Prep: 1×10 RDL w/ bar, 3×5 working up Work: 3×8 at same weight Accessory 3 Rounds NFT 20 Plate Russian twists 10 Single Leg Hip Bridges/side 20 […]