August 16, 2018
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Friday, 8/17

Warm Up 3 Rounds 12 Alt Samson lunges 6 Hanging Scap Retractions 12 Band Pull Aparts 6 Plank to Squat 1:30 Death Stretch/side (:45 low/:45 high) Met Con 4 Rounds* Row 30/24 Cals 12 Burpee Box Jump Overs 18 Alt DB Snatch (M:70/50/40, W:50/35/25) 12 Toes to Bar (scale to […]
August 15, 2018
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Thursday, 8/16

Warm Up 3 Rounds 8 Band Good Mornings 8 Alt Dead Bugs 8 Pause Squats 8 Cossack Lunges Strength Pause Back Squat (30 Min) Prep: 1×10 w/bar, 3×5 working up Work: 3×8 (65-70% 1RM) 3 Rounds NFT 10 Single Leg Split squats/side 10 DB/KB Side Bends/side AHAP 1 Minute Plank […]
August 14, 2018
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Wednesday, 8/15

Warm Up 4 Rounds 5 Yoga Push Ups* 10 Alt Samson Lunges 15 Band Good Mornings Weighted thoracic bench stretch** Prep (10 min) 1×3 Hang Hi Pulls+3 Hang Power Cleans+3 strict Press (bar only) 1×2 Power Cleans+3 Push Press+ 6 Step Ups 1×2 Power Cleans+3 Push Press+ 9 KB Swings […]
August 13, 2018
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Tuesday, 8/14

Warm Up 2 Rounds 15 Mountain Climbers 10 Pause Squats 5 Plank to Squat 15 Jumping Jacks 10 Spider Lunges 5 Jump Squats Met Con 6 Rounds 1 Minute Assault Bike 1 Minute Burpees 1 Minute Wall Ball 1 Minute Double Unders 2 Minutes Rest
August 12, 2018
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Monday, 8/13

Warm Up 3 Rounds 6 PVC Dislocates 6 Pause Squats 6 Squat to Bootstrappers 6 Hanging Scap Retractions Strength Hang Power Snatch (25 Min) Prep: 1×10 Snatch Grip RDL w/bar 2x 2 Hang Hi Pull+2 Hang Power Snatch 2×2 Hang Power Snatch Work: Hang Power Snatch 2-2-1-1-1 Met Con CrossFit […]
August 12, 2018
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Programming Preview: Week of 8/13

Monday, 8/13: Hang Power Snatch & Met Con – Power Snatch and Pull Ups Tuesday, 8/14: Met Con – Assault Bike, Burpees, Wall Balls, and Double Unders Wednesday, 8/15: Partner Met Con – Push Press, Box Jumps, and KB Swings & 3 Round NFT Thursday, 8/16: Pause Back Squat & 3 […]
August 11, 2018
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Sunday, 8/12

Warm Up 3 Rounds 10 Pause Squats 10 Alt Samson Lunges 10 Band Good Mornings 10 Cossack Lunges 1 Min Single Leg Flexion/side 1 Min Squat Hold Strength Back Squat (35 min) Prep: 1×5 w/bar, 3×5 working up Work: 4×5 at same weight Met Con Prep (10 Minutes) 2×2 Hang […]
August 10, 2018
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Bring-a-Friend Day, 8/11

Warm Up 3 Rounds 12 Pause Squats 6 Spider Lunges w/ reach up 12 Mountain Climbers 6 Plank to Squat Met Con Every 3 Minutes for 36 Min (3 rounds each) A) Run 400 M, max Burpees in remaining time Rest 1 Minute (partners run together, one person working at […]
August 9, 2018
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Friday, 8/10

Warm Up 3 Rounds 6 Pause Squats 6 Rev Hand Spider Lunges 6 Squat to Bootstrappers 6 Alt Bird Dogs Strength Clean (30 Min total) Prep: 2×1 Three Position Pause Ext + 2 Hang Hi Pull + 2 Hang Power Clean Work: Power Clean 3-3-3-2-2-2 Met Con For Time: 15 […]