October 16, 2017
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Tuesday, 10/17

Warm Up 2 Rounds 10 Pause Squats 10 Rev Hand Spider Lunges 10 Alt Dead Bugs 1:30 Death Stretch/ side (:45 low/ :45 high) then 3 Rounds 5 Jump Squats 10 Wrist Circles/direction Strength Front Squat (30 Min) Prep: 1×10 w/ bar, 5-5-3-3 working up Work: 3-3-2-2-1-1 working to Training […]
October 15, 2017
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Monday, 10/16

Warm Up 3 Rounds 6 Hanging Scap Retractions 6 Alt T Push Ups 6 Squat to Bootstrappers 6 Dolphin Push Ups Work Prep: 1×5 Kip Swings+5 DB Push Press (light) 1×5 Kip Swings+ 5 Russian KB Swings (light) 1×5 Kip Swings+5 DB Push Press (working weight) 1×5 Pull Ups (or […]
October 15, 2017
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Programming Preview: Week of 10/16

Monday, 10/16: :30 Max Reps/:30 Rest Work – Pull-ups, DB Push Press, KB Swings, V-Ups Tuesday, 10/17: Front Squat & Metcon Wednesday, 10/18: EMOM 30 Thursday, 10/19: Clean and Jerk & Partner Metcon Friday, 10/20: 3 Rounds x 3 Minutes Work – Row, Burpee Box Jump Over, KB Swings, Push […]
October 14, 2017
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Sunday, 10/15

Warm Up 3 Rounds 6 PVC Dislocates 6 Spider Lunge w/ reach up 6 PVC Pause OHS 6 Jump Squats 1:30 Death Stretch/side (:45 low/:45 high) Strength Snatch (35 min) Prep: 2x 2 Hang Hi Pulls+2 Hang Power Snatch+4 OHS 3x 1 Hang Squat Snatch+ 1 Hi Pull (from floor) […]
October 13, 2017
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Saturday, 10/14

Please be advised that there will be NO CLASSES at both U Street and H Street locations. Come join us/participate at our annual SMACKDOWN!
October 12, 2017
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Friday, 10/13

Warm Up 5 Hanging Scap Retractions 10 Spider Lunges 15 Jumping Jacks 5 Squat to Bootstrappers 10 Squats 15 Mountain Climbers Work Prep (8 min) 1×5 Front squats+5 Strict Press w/bar 1×10 Thusters w/ bar 2×5 Thrusters working up 3 Rounds on a 12 minute clock* Row 500 M Run […]
October 11, 2017
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Thursday, 10/12

Warm Up 3 Rounds 15 Band Good Mornings 20’ Inchworm 10 Alt Dead Bugs 20’ Spider Crawl EMOM 8 (4 rounds each) A) 10 Russian KB swings B) 10 Banded Hip Bridges Strength Deadlift (25 Min) Prep: 1×10 RDL w/bar, 3×5 working up Work: 5-3-3-2-2 working up Metcon 4 Rounds […]
October 10, 2017
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Wednesday, 10/11

Warm Up 4 Rounds 4 Band Scarecrow 8 Scap Push Ups 4 Hanging Scap Retraction 8 Alt Dead Bugs Work Every 4 minutes for 4 Rounds, complete: – Max Unbroken Ring Push Ups (scale to regular push ups or 5 with hands on box) – 8 Strict Knees to Elbows […]
October 9, 2017
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Tuesday, 10/10

Warm Up 3 Rounds 6 Pause Squats 6 Rev Hand Spider Lunges 6 Squat to Bootstrappers 6 Jump Squats 1 Min Death Stretch/side 1 Min Band Super Front Rack Stretch/ side Strength Clean (25 Min) Prep: 2×1 Pause Extension+2 Hang Hi Pulls+ 1 Hang Power Clean 2x 1 Hang Hi […]