November 8, 2017
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Thursday, 11/9

Warm Up 2x 5 Squats+ High knees out/walk back 2x 5 Jump Squats+ Bounding 4x 2 Plank to Squat+Carioca (L,R,L,R) 1x Suicide Sprint (no burpees) Work In Teams of 3 (30 Minute cap) Row/ Burpee Suicide Sprint* 6 Cals/ 1 BSS 12 Cals/2 BSS 18 Cals/ 3 BSS 24 Cals/ […]
November 7, 2017
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Wednesday, 11/8

Warm Up 3 Rounds 3 Band Scarecrow 20’ Bear Crawl 3 Squat to Bootstrappers 20’ Broad Jump EMOM 12 Min (4x each) A) 3/6/9 HSPU* (scale to 2 Wall Walkers) B) 15 Hollow Rocks C) 30/45 Double Unders (scale to 30 DU attempts or :45 single skips) Jerk Complex (25 […]
November 6, 2017
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Tuesday, 11/7

Warm Up 3 Rounds 6 Pause Squats 6 Alt Bird Dog 6 Alt Samson Lunges 6 Rev Hand Spider Lunges Mobility 1 Min Standing Band Lat/Tri stretch/side 1 Min single leg flexion/side Strength Pause Front Squats* (25 min) Prep: 1×5 w/ bar, 3×5 working up Work: 5-5-3-3-3 *two count pause […]
November 5, 2017
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Monday, 11/6

Warm Up 3 Rounds 5 Pause Squats 5 Squat to Bootstrappers 5 Dolphin Push Ups 5 Hanging Scap Retractions Work Prep: 1×3 Hang Hi Pull+ 3 Hang Power Cleans+3 Strict Press (bar only) 2×3 Hang Power Cleans+ 3 Push Press (working up)+3 Kip Swings 5 Rounds for time, working 1 […]
November 5, 2017
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Programming Preview: Week of 11/6

Monday, 11/6: 5 RFT – Hang Power Clean, Push ups, Shoulder-to-Overhead, Pull ups Tuesday, 11/7: Pause Front Squat & Metcon Wednesday, 11/8: EMOM – Handstand Push ups, Hollow Rocks, Double Unders, & Jerk Complex Thursday, 11/9: Teams of 3 – Burpee Suicide Sprints Friday, 11/10: “Wade” Workout Saturday, 11/11: Deadlift & Metcon Sunday, 11/12: Ring Muscle […]
November 4, 2017
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Sunday, 11/5

Warm Up 3 Rounds 15 Band Good Mornings 20’ Inchworm 5 rolling Split Straddles 20’ Bear Crawl EMOM 12 (4 rounds each) A) 4 Broad Jumps (for max distance) B) 8 Russian KB swings C) 12 Banded Hip Bridges Strength Deadlift (35 Min) Prep: 1×10 RDL w/bar, 3×5 working up […]
November 3, 2017
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Saturday, 11/4

Warm Up 3 Rounds 6 Pause Squats 6 Rev Hand Spider Lunges 6 Squat to Bootstrappers 6 Jump Squats 1 Min Death Stretch/side 1 Min Band Super Front Rack Stretch/ side Strength Clean (25 Min) Prep: 2×1 Pause Extension+2 Hang Hi Pulls+ 1 Hang Power Clean+ 2 Front Squats 2x […]
November 2, 2017
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Friday, 11/3

Warm Up 3 Rounds 5 Hanging Scap Retractions 10 Alt Samson Lunges 5 Hips to Wall 10 Jump Squats Prep: 1×10 Russian KB Swings+ 5 Kip Swings+ 10 Step Ups 1×10 OH KB Swings+ 5 Box Jumps Work Every 3:00 for 36 Min (3x each) A) Row 500 M B) […]
November 1, 2017
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Thursday, 11/2

Warm Up EMOM 10 Minutes Minute 1: 2 Burpees+ 8 Squats Minute 2: 4 Burpees+ 6 Squats Minute 3: 6 Burpees+ 4 Squats Minute 4: 8 Burpees+ 2 Squats Minute 5: 10 Burpees Minute 6: 8 Burpees+ 2 Squats Minute 7: 6 Burpees+ 4 Squats Minute 8: 4 Burpees+ 6 […]