August 17, 2017
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Saturday, 8/18

Warm Up 3 Rounds 6 Pause Squats 6 Spider Lunge w/ reach up 6 Jump squats 6 Rev hand Spider Lunges Strength Clean Complex (30 Min) Prep: 1×2 Hang Hi Pulls+2 Hang Power cleans+ 4 Front Squats (bar) 2×2 Hang Hi Pulls+2 Hang Power cleans+ 4 Front squats 3x 1 […]
August 17, 2017
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Friday, 8/18

Warm Up 3 Rounds 6 Alt T Push Ups 6 Pause Hip Bridges 6 Spider Lunge w/ Reach Up 6 Scap Push Ups   Strength Floor Press (25 min) Prep; 1×5 w/ bar, 4×3 working up Work: 4×5 at same weight   Follow each work set with: 20 Plate Russian […]
August 16, 2017
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Thursday, 8/17

Warm Up 3 Rounds 5 Hanging Scap Retractions 10 Supine Scorpion 5 Hips to wall 20 Mountain Climbers   Prep 2 rounds 5 Toes to PVC (V-Up keeping arms straight) 10 Hollow Rocks 10 Arch Rocks   2 Rounds 3-5 Kip swings (work for maximum elevation with Straight arms) 3 […]
August 15, 2017
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Wednesday, 8/16

Warm Up 3 Rounds 6 Pause Squats 6 Reverse Hand Spider Lunges 6 Jump squats 6 Alt T Push Ups   Strength Front Squat (25 Min) Prep:1×10 w/ bar, 3×3 working up Work: 3-3-2-2-2  Met Con working through in :30 work/:30 Rest (14 Work interval Cap) 36 Thrusters (75/53) 72 […]
August 14, 2017
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Tuesday, 8/15

Warm Up 3 Rounds 15 Jumping Jacks 10 Spider Lunges 15 Band Good Mornings 5 Plank to Squat Met Con Prep: 1×20 High knees in place+10 Step Ups 1×10 Calf raise w/ negative/side+ 10 Russian KB Swings 1×20 High knees in place+10 Box Jumps 1×10 Calf raise w/ negative/side+ 10 […]
August 14, 2017
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Monday, 8/14

Warm Up 3 Rounds 6 Hanging Scap Retractions 6 Spider Lunge w/ reach up 6 Alt T Push Ups 6 Pause Squats   EMOM 12 Min (6x each) A)             Handstand Hold (up to 1 Minute) B)             5 Prone Plate retract & Press   Strength Push Press (25 min) Prep: 3×3 working up […]
August 13, 2017
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Programming Preview: Week of 8/14

Monday, 8/14: Handstands & Pressing Tuesday, 8/15: Running Met Con Wednesday, 8/16: Thruster & Double Under (lots of them) Met Con Thursday, 8/17: Bar Muscle Up, T2B & Pull Up Met Con Friday, 8/18: Floor Press & NFT Finisher Saturday, 8/19: Clean Complex & Partner Met Con Sunday, 8/20: EMOM […]
August 12, 2017
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Sunday, 8/13

Warm Up 3 Rounds 10 Pause Squats 15 Band Good Mornings 10 Alt Dead Bugs 3-2-1 Band X Walk Met Con EMOM 12 (4 rounds each) A)    3 Seated Box Jumps B)    8 Heavy Russian KB Swings (scale up to double KB) C)    12 OH Plate Sit Ups Strength Box Squat (35 min) […]
August 11, 2017
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Saturday, 8/12

Warm Up 3 Rounds 6 PVC Dislocates 6 Spider Lunge w/ reach up 6 PVC Pause OHS 6 Jump Squats Strength Snatch (30 min) Prep: 2x 2 Hang Hi Pulls+2 Hang Power Snatch 3x 1 Hang Power Snatch+ 1 Hi Pull (from floor)+  1Power Snatch Work: 8x 1 Hang Snatch+ 1 […]