August 8, 2018
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Thursday, 8/9

Warm Up 3 Rounds 6 Hanging Scap Retractions 6 Pause Squats 6 Alt T Push Ups 6 Jump Squats Gymnastic Skill (10 Minutes) 3 Rounds :30 Hollow Hold :15 Rest :30 Arch Hold :15 Rest :30 Ring Rows :15 Rest Prep: 1×6 Front Squats+6 Strict Press (bar only) 1×6 Thrusters […]
August 7, 2018
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Wednesday, 8/8

Warm Up 3 Rounds 15 Jumping Jacks 10 Alt Samson Lunges 5 Dolphin Push Ups 15 Mountain Climbers 10 Supine Scorpion 5 Plank to Squat Met Con In 6 Minutes 10/7 Cals Assault Bike 2-4-6-8-10 Burpee Box Jump Overs Rest 6 Minutes In 6 Minutes 15/10 Cal Row 5-10-15-20-25 Push […]
August 6, 2018
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Tuesday, 8/7

Warm Up 3 Rounds 12 Band Good Mornings 6 Alt Dead Bugs 12 Pause Squats 6 Spider Lunges Strength Pause Back Squat (25 Min) Prep: 1×10 w/bar, 3×5 working up Work: 2×10 (~65% 1RM) Met Con 6 Rounds for time (9 Min Cap) 3 DB Hang Squat Cleans 6 Alt […]
August 5, 2018
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Monday, 8/6

Warm Up 3 Rounds 6 Spider Lunge w/ Reach Up 6 Alt Samson Lunges 6 Alt T Push Ups 6 Squat to Bootstrappers Gymnastic Skill (12 Min) 4 Rounds 2-3 Wall Walks 3-5 Prone PVC Dislocates Met Con Prep (8 Min) Strict Press 1×5 w bar, 3×3 working up Work […]
August 5, 2018
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Programming Preview: Week of 8/6

Monday, 8/6: Strict Press & Met Con – Strict Press, DB Clean and Jerk, and Burpees Tuesday, 8/7: Pause Back Squat & Met Con – DB Hang Squat Cleans  and Alt Front Rack DB Lunges Wednesday, 8/8: Met Con – Assault Bike, Burpee Box Jump Overs, Row, Push Ups, Double […]
August 4, 2018
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Sunday, 8/5

Warm Up 3 Rounds 15 Band Good Mornings 3 Inchworm to plank in place 10 Alt Dead Bugs 3 Rolling Split Straddles Strength Deadlift (35 Min) Prep: 1×10 RDL w/bar, 3×3 working up Work: 5-5-3-3-3 working up to training 3 RM Met Con 3 Rounds for time (18 Min cap) […]
August 3, 2018
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Saturday, 8/4

Warm Up 3 Rounds 6 PVC Dislocates 6 Pause Squats 6 Squat to Bootstrappers 6 Jump Squats Strength Snatch Prep (12 Min) 1×10 Snatch Grip RDL w/bar 2x 2 Hang Hi Pull+2 Hang Power Snatch 2×1 Hang Power Snatch+1 Snatch EMOM 5 Minutes 1 Hang Power Snatch+2 Snatches (~65-70% 1RM) […]
August 2, 2018
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Friday, 8/3

Warm Up 2 Rounds 15 Band Good Mornings 10 Spider Lunges 5 Hips to Wall 15 Jumping Jacks 10 Squats 5 Plank to Squat 2 Min death Stretch/side (1 min low/ 1 min high) Met Con 6 Rounds of :30 work/:30 Rest at each station Assault Bike KB Swings Ab […]
August 1, 2018
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Thursday, 8/2

Warm Up 3 Rounds 6 Pause Squats 6 Dolphin Push Ups 6 Rev Hand Spider Lunes 6 Plank to Squat Prep: 1×10 RDL w/ Bar + 3 Hang High Pulls + 3 Hang Power Cleans + 3 Strict Press (bar only) 1×3 Power Cleans + 3 Push Press (light) 2×3 […]