November 16, 2017
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Friday, 11/17

Warm Up 3 rounds 4 Hanging Scap retractions 8 Alt Bird Dogs 4 Alt T Push Ups 8 Alt Samson Lunges Strength (30 Min) Prep: 1×2 Alt Turkish Get ups (unweighted) 2×3-5 Kip swings Work: 5 Rounds 4 Alt Turkish Get Ups Max Unbroken Pull Ups* Rest 2 Minutes *Scale […]
November 15, 2017
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Thursday, 11/16

Warm Up 3 Rounds 6 Pause Squats 6 Alt T Push Ups 6 Squat to Bootstrappers 6 Dolphin Push Ups 1:30 Death Stretch/side (:45 low/:45 high) Prep: 1x 5 DB Push Press+ 10 Step Ups+ 5 Plank to Squat 1x 10 Russian KB Swings+ 5 Box Jumps+ 5 Plank to […]
November 14, 2017
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Wednesday, 11/15

Warm Up 3 Rounds 6 Pause Squats 6 Alt Bird Dog 6 Jump Squats 6 Rev Hand Spider Lunges 1 Min Band Super Front Rack stretch/side 1 Min Death stretch/side Strength Pause Front Squats* (30 min) Prep: 1×5 w/ bar, 3×5 working up Work: 5-3-3-2-2-2 *two count pause at the […]
November 13, 2017
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Tuesday, 11/14

Warm Up 3 Rounds 6 Hanging Scap Retractions 12 Squats 3 Plank to Squat 12 Band Good Mornings Work Prep: 1×12 RDL+ 3 Hang Hi Pull+ 3 Hang Power Clean (bar only) 2×6 Deadlifts+ 2 Hang Hi Pulls+ 2 Power Cleans (from floor) +3 Kip swings (work up in weight […]
November 12, 2017
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Monday, 11/13

Warm Up 3 Rounds 5 Band Pull Apart Complex (1 OH Pull Apart+1 in front) 10 Alt Samson Lunges 5 Dolphin Push Ups 10 rev Hand Spider Lunges Strength Shoulder-to-Overhead Complex Prep (12 Min) 1×10 Strict Press w/ bar 2×5 Push Press 3×2 Power Jerk+1 Split Jerk working up Work […]
November 12, 2017
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Programming Preview: Week of 11/13

Monday, 11/13: Shoulder-to-Overhead Complex & Metcon Tuesday, 11/14: AMRAP – Power Cleans, Bastards, Box Jumps, Toes-to-Bars, Deadlifts, and Ab Mat Sit Ups Wednesday, 11/15: Pause Front Squats & 6 Round Finisher Thursday, 11/16: 5 Rounds :30 Work/:30 Rest – DB Push Press, Box Jumps, KB Swings, and Burpees Friday, 11/17: 5 Rounds Work […]
November 11, 2017
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Sunday, 11/12

Warm Up 3 Rounds 6 Hanging Scap Retractions 12 Squats 6 Rev Hand spider Lunges 12 OH Band Pull aparts Ring Muscle Up Progressions (25 Min) 2x 10 False Grip Ring Row+ 10 Hollow Rocks+ 5 Kip to Hip bridge 3×2-3 Band Assisted Muscle Up Transitions 2x 3-5 Kip Swings […]
November 10, 2017
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Saturday, 11/11

Warm Up 3 Rounds 15 Band Good Mornings 10 Alt Bird Dogs 10 Alt Samson lunges 3-2-1 Band X walk Strength Deadlift (30 Min) Prep: 1×10 RDL w/ bar, 3×5 Working up Work: 10-8-6-4-2 working up Metcon 50 OH Plate Lunges (M:45/35/25, W:35/25/15) 40 Russian Plate twists (20/side) 30 Plate […]
November 9, 2017
11 Nov 2009, New York, New York, United States --- A U.S. Armed serviceman waves an American flag along 5th Avenue during the Veterans Day parade in New York November 11, 2009. REUTERS/Shannon Stapleton  (UNITED STATES MILITARY ANNIVERSARY) --- Image by © SHANNON STAPLETON/Reuters/Corbis

Veterans Day, 11/10

Warm Up 3 Rounds 6 Hanging Scap Retractions 6 Pause Squats 6 Band Sword Pulls/ side 6 Alt T Push Ups 1 Min Single Leg Flexion each side Work “Wade” (35 min cap) 5 Rounds 11 Single Arm DB Snatches (50/30) 12 Single Arm DB Thrusters 11 Weighted Pull Ups* […]