June 22, 2018
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Saturday, 6/23

Warm Up 3 Rounds 5 Hanging Scap Retractions 10 Squats 5 Plank-to-Squat 10 Alt Bird Dogs Prep: 1×5 Front Squats + 5 Strict Press (bar only) + 3-5 Kip Swings 1×10 Thrusters (bar only) + 5 Cals Assault Bike + 10 Step ups 2×5 Thrusters working up + 3-5 Kip […]
June 21, 2018
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Friday, 6/22

Warm Up 3 Rounds 4 Band Scarecrow 8 Scap Push Ups 4 Pillar to Plank 8 Pause Hip Bridges 2 Rounds :45 Med Ball Pec Hold and Extension :45 Band Face Pulls Strength Bench Press (30 Min) Prep: 1×10 w/bar, 3×5 working up Work: 4×5 at same weight + 1 […]
June 20, 2018
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Thursday, 6/21

Warm Up 2 Rounds 20’ Bear Crawl 6 Dolphin Push Ups 20’ Walking Lunges 6 Alt T Push Ups 20’ High Knees 6 Hips to Wall Prep: 1×10 RDL w/ bar + 1 Wall Walk 4×3 Deadlifts working up + 2 HSPU or scaled option Met Con 2 Rounds (24 […]
June 19, 2018
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Wednesday, 6/20

Warm Up 3 Rounds 12 Squats (pause/standard/jumping) 6 Rev Hand Spider Lunges 12 Alt Dead Bugs 6 Squat to Bootstrappers 1:30 Death Stretch/side (:45 low/:45 high) Strength Front Squat (25 min) Prep: 1×10 w/bar, 3×5 working up Work: 4×5 at same weight Partner Met Con* 40 Front Squats (M:95/65, W: […]
June 18, 2018
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Tuesday, 6/19

Warm Up 3 Rounds 20 Jumping Jacks 15 Band Good Mornings 20 Mountain Climbers 15 Squats Prep: 2 Rounds :30 Row 25 Single Skips/DU :30 Bike 10 KB Swings (Russian/OH) Met Con Every 2 Minutes for 30 Minutes (3 Rounds each) Row 350 M 75 Double Unders (scale to 1:30 […]
June 17, 2018
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Monday, 6/18

Warm Up 3 Rounds 6 Hanging Scap Retractions 6 Reverse Hand Spider Lunges 6 Alt T Push Ups 6 Jump Squats Strength Jerk Complex (30 min) Footwork prep (unweighted) 3-5 tiptoes to Power Position 3-5 tiptoes to Split Position 3-5 Dip and pause, extend to tiptoes, drop to Split Position […]
June 17, 2018
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Programming Preview: Week of 6/18

Monday, 6/18: Jerk Complex & Met Con – Pull Ups, DB Push Press, and Burpees Tuesday, 6/19: Met Con – Row, Double Unders, Plank Hold/L-Sit, Bike, and KB Swings Wednesday, 6/20: Front Squats & Partner Met Con – Front Squats and Hang Power Cleans Thursday, 6/21: Met Con – Run, Deadlift, […]
June 16, 2018
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Sunday, 6/17

Warm Up 3 Rounds 15 Band Good Mornings 3 Inchworm to plank in place 10 Alt Dead Bugs 3 Rolling Split straddles EMOM 12 (4 rounds each) A) 4 Broad Jumps B) 8 Russian KB swings C) 12 Banded Hip Bridges Strength Deadlift (35 Min) Prep: 1×10 RDL w/bar, 3×3 […]
June 15, 2018
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Saturday, 6/16

Warm Up 3 Rounds 6 Pause Squats 6 PVC Dislocates 6 PVC OHS 6 PVC Sotts Press Strength Snatch (25 Min) Prep: 2×2 three position Pause Extension + 2 Hang Hi Pull + 2 Hang Squat Snatch 2×1 Hang Squat Snatch + 1 Snatch (from floor) Work: 6×1 Snatch working […]