July 13, 2017
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Friday, 7/14

Warm Up 3 Rounds 5 Hanging Scap retractions 10 Band Good Mornings 5 Plank to Squat 10 Spider Lunges 1:30 death Stretch/side (:45 low/:45 high) Met Con (24 Min Cap) 3 Rounds of: 5 Toes to Bar 10 Box Jumps 15 Push Ups (Once 3 Rounds are completed, Rest 1 […]
July 12, 2017
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Thursday, 4/13

Warm Up 3 Rounds 2 Wall Walks 4 Alt T Push Ups 6 Band Pull Aparts 8 Alt Dead Bugs EMOM 8 Min (4 Rounds each) A) Max Handstand Hold B) 5 V-Ups+10 Hollow Rocks Strength Push Press (25 min) Prep: 1×5 w bar, 3×3 working up Work: 3-3-2-2-2 Met […]
July 11, 2017
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Wednesday, 7/12

Warm Up 3 Rounds 10 Pause Squats 10 Reverse Hand Spider Lunges 10 Jump Squats 10 Alt Dead Bugs 1 Min Band Super Front Rack Stretch/ side 1 Min Death Stretch/side Strength Clean Prep (15 Min) 3x 2 Hang Hi Pulls+ 2 Hang Power Clean+ 4 Front squats 2x 1 […]
July 10, 2017
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Tuesday, 7/11

Warm Up 3 Rounds 5 Hanging Scap Retractions 10 Alt Samson Lunges 5 Dolphin Push Ups 10 Band Good Mornings then 3 Rounds 5 Kip Swings 5 Plank to Squat Conditioning Every 6 Minutes for 6 Rounds: 9 Pull Ups 12 Box Jumps 15 Push Ups 12 KB Swings 9 […]
July 9, 2017
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Monday, 7/10

Warm Up 4 Rounds 4 Band Scarecrow 8 Pause Squats 4 PVC Dislocates 8 PVC OHS 1 min Single Leg Flexion/side Strength Overhead Squat (30 min) Prep: 1×10 w/bar, 3×3 working up Work: 10-8-6-4-2 Accessory 3 Rounds NFT 10 Single Leg Split Squats/side 10 Single Leg Hip Bridges/side 10 Band […]
July 9, 2017

Programming Overview: Week of 7/10

Monday, 7/10: OHS Tuesday, 7/11: Met Con (Pull up, KB Swing, Push Up, Box Jump, Burpee) Wednesday, 7/12: Cleans Thursday, 7/13: Push press Friday, 7/14: Met Con Saturday, 7/15: Snatch (work to 1 RM) Sunday, 7/16: Deadlift Next Event: CFDC Paddle Boarding! Join CFDC for some fun in the sun […]
July 8, 2017
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Sunday, 7/9

Warm Up 3 Rounds 5 Hanging Scap Retractions 10 Reverse Hand Spider Lunges 5 Plank to Squat 10 Band Good Mornings 2:00 Death stretch/side (1:00 low/1:00 high) Met Con In 6 Minutes 30 Alt DB Snatches (M:50/30, W:35/20) 30 Box Jumps 30 Alt DB Snatches Rest 6 Minutes In 6 […]
July 7, 2017
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Saturday, 7/8

Warm Up 3 Rounds 6 Pause Squats 12 Rev Hand Spider Lunges 6 Alt T Push Ups 12 Alt Dead Bugs 1 Min death Stretch/side 1 Min Standing Band Lat/Tri/ side Strength Clean Prep (15 min) 1×2 Hang Hi Pull+ 2 Hang Power Cleans+ 2 Front Squats (bar only) 1×2 […]
July 6, 2017
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Friday, 7/7

3 Rounds 6 Alt T Push Ups 6 Scap Push Ups (arms stay locked) 6 Quadruped Ext& Rotation/side 6 Pause Hip Bridges Floor Press (30 min) Prep; 1×5 w/ bar, 3×4 working up Work: 5×4 at same weight Follow each work set with 8-10 Single Arm DB Rows AHAP 3 […]