February 14, 2018
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Thursday, 2/15

Warm Up 3 Rounds 10 Squats (pause/regular/jumping) 5 Dolphin Push Ups 10 Alt Bird Dogs 5 PVC Dislocates Prep (10 min) 1×5 Front Squats+ 5 Strict Press (bar only) Row 5 Cals 1×10 Thrusters (bar only) Row 5 Cals 1×5 Thrusters (light) Row 5 Cals 1×5 Thusters (working weight) Met […]
February 13, 2018
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Wednesday, 2/14

Warm Up 3 Rounds 20 Jumping Jacks 15 Band Good Mornings 10 Hollow Rocks 5 Hanging Scap Retractions Prep: 1×3-5 Kip Swings+ 5 Russian KB Swings+ 15 Single Skips 1×3-5 Kip Swings+ 5 OH KB Swings+ 15 Double Unders Met Con As far as possible in 6 Min: 3-6-9-12-15… Pull […]
February 12, 2018
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Tuesday, 2/13

Warm Up 3 Rounds 8 Pause Squats 8 Alt Bird Dogs 8 Alt Samson Lunges 1 Min Band Super Front Rack Stretch/ side 1 Min Death Stretch/side Strength Clean (25 Min) Prep: 2 Hang Hi Pulls+ 2 Hang Power Clean 3×2 Power Cleans working up Work: 4×2 Squat Cleans working […]
February 11, 2018
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Monday, 2/12

Warm Up 3 Rounds 6 Alt T Push Ups 6 Squat to Bootstrappers 6 Rev Hand Spider Lunges 6 Plank to Squat Strength Push Press (20 min) Prep:1×10 Strict Press w/bar, 3×5 working up Work: 4×3 at same weight (80-85% 1RM) Met Con For time (16 min cap) 20 Burpees […]
February 11, 2018
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Programming Preview: Week of 2/12

Monday, 2/12: Push Press & Met Con – Burpees and DB Snatches Tuesday, 2/13: Clean & Met Con – Squat Cleans and Front Squats Wednesday, 2/14: Met Con – Pull Ups, Ab Mat Sit Ups, KB Swings, and Double Unders & 3 Round NFT Thursday, 2/15: Met Con – Rowing and Thrusters Friday, 2/16:  […]
February 10, 2018
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Sunday, 2/11

Warm Up 3 Rounds 15 Band Good Mornings 3 Inchworm in place 10 Alt Dead Bugs 3 Rolling Split Straddle 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, 3×5 Work: 3×5 […]
February 9, 2018
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Saturday, 2/10

Warm Up 3 Rounds 6 Hanging Scap Retractions 6 Pause Squats 6 Rev Hand Spider Lunges Prep (15 min) 1×3 Hang Hi Pull+3 Hang Power Clean+6 Front Squats (bar only) 3 Kip Swings (bar or rings) 1×3 Hang Squat Cleans+ 3 Front Squats (light) 3 Kip Swings (bar or rings) […]
February 8, 2018
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Friday, 2/9

Warm Up 3 Rounds 20 Jumping Jacks 5 Hanging Scap Retractions 20 Mountain Climbers 5 Jump Squats Prep (9 min) 2x 6 Cals Assault Bike + 3 Kip Swings+30 Single Skips 1x 6 cals Assault Bike + 3 Toes to Bar (or scaled option)* + 15 Double Unders** (or 30 […]
February 7, 2018
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Thursday, 2/8

Warm Up 3 Rounds 20’ Bear Crawl 5 Rolling Split Straddles 20’ Spider Crawl 5 Pause Hip Bridges Met Con AMRAP 12 Min 6 HSPU* 12 Burpee Box Jumps Rest 6 Minutes AMRAP 6 Min 6 Single DB Push Press Left Arm (M:70/50/40/30, W:55/35/25/20) 6 Lateral Plate Hops 6 Single […]