June 14, 2018
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Friday, 6/15

Warm Up 3 Rounds 15 Band Good Mornings 5 Plank to Squat 15 Squats 5 Hanging Scap Retractions Prep: 400 M Run 1×3-5 Kip Swings + 6 Step Ups + 12 Russian KB Swings 1x 3 Burpee Box Jump Overs + 3 Toes to Bar + 6 KB Swings Met […]
June 13, 2018
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Thursday, 6/14

Warm Up 3 Rounds 6 PVC Dislocates 6 Reverse Hand Spider Lunges 6 Alt T Push Ups 6 Jump Squats Strength Push Press/Jerk Complex (30 min) Footwork prep (unweighted) 3-5 tiptoes to Power Position 2x 3-5 tiptoes to Power Position w/ punch up Prep: 1×3 Push Press + 3 Power […]
June 12, 2018
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Wednesday, 6/13

Warm Up 3 Rounds 12 Alt Samson Lunges 6 Hips to Wall 12 Band Pull Aparts 6 Squat to Bootstrappers Strength Romanian Deadlift “RDL” (25 min) Prep: 1×10 w/bar, 3×5 working up Work: 4×5 at same weight Met Con For time (12 Min cap) 24 Alt Pistols* 12 V-Ups 18 […]
June 11, 2018
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Tuesday, 6/12

Warm Up 3 Rounds 6 Hanging Scap Retractions 6 Alt T Push Ups 6 Squat to Bootstrapper 6 Band Sword Pulls/side Met Con Every 3 Minutes for 36 Min (12 Rounds) 3 Bar Muscle Ups or 6 Pull ups 6 Alt DB Snatch (M: 70/55/45, W:50/35/25) 9 Push Ups Mobility […]
June 11, 2018
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Goodbye, Coach Zach!

Coach Spotlight: Zach Starsia  For the past year, we have reaped the benefits of Zach’s coaching at our U Street location. Now, before he packs up and heads west, Zach will be on the calendar for one last Friday (June 15).  As he wraps up his last few days, we would […]
June 11, 2018
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Thank you, Emily!

Coach Spotlight: Emily Baskin Coach Emily is easy to locate.  Six days a week, mornings and evenings, at H Street and U Street; she’s up at the whiteboard — observing our lifts, pushing us through met-cons, and inspiring us to improve as athletes.  Along the way, Emily has woven herself […]
June 10, 2018
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Monday, 6/11

Warm Up 3 Rounds 6 Pause Squats 12 Jumping Jacks 6 Rev Hand Spider Lunges 12 Mountain Climbers 1:30 Death stretch/side (:45 low/:45 high) Strength Pause Front Squats (30 Min) Prep: 1×6 w/ bar, 6-4-2-2 working up Work: 6×2 at same weight (~85% 1 RM) Met Con 4 Rounds :45 […]
June 10, 2018
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Programming Preview: Week of 6/11

Monday: Pause Front Squats & Met Con – Wall Balls and Double Unders Tuesday: Met Con – Bar Muscle Ups, Alt DB Snatches, and Push Ups Wednesday: Romanian Deadlift & Met Con – Pistols and V-Ups Thursday: Push Press/Jerk Complex & EMOM – DB Push Press and Band Pull Aparts Friday: Met […]
June 9, 2018
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Sunday, 6/10

Warm Up 2 Rounds 6 PVC Dislocates 20’ Crab Walk 6 Alt T Push Ups 20’ Backwards Crab Walk 6 Quadruped Extension and Rotation/side EMOM 15 Min (5 Rounds each) A) 5-10 Dips (Ring/bar/Box) B) 20 Plate Russian Twists (10/side) C) 20 Band Pull Aparts Strength Bench Press Prep: 1×5 […]