September 9, 2017
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Sunday, 9/10

Warm Up 3 Rounds 10 Pause Squats 15 Band Good Mornings 10 Alt Dead Bugs 3-2-1 Band X Walk Met Con EMOM 12 (4 rounds each) A) 3 Seated Box Jumps B) 6 Broad Jumps C) 8 Heavy Russian KB Swings (scale up to double KB) Strength Box Squat (35 […]
September 8, 2017
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Saturday, 9/9

Warm Up 3 Rounds 6 PVC Dislocates 6 Spider Lunge w/ reach up 6 PVC Pause OHS 6 Jump Squats Strength Snatch (25 min) Prep: 2x 2 Hang Hi Pulls+2 Hang Power Snatch+4 OHS 3x 1 Hang Squat Snatch+ 1 Hi Pull (from floor)+ 1Power Snatch+ 1 OHS Work: 6x […]
September 7, 2017
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Friday, 9/8

Warm Up 3 Rounds 20 Jumping Jacks 5 Hanging Scap Retractions 20 Mountain Climbers 5 Squat to Bootstrappers Met Con Prep: 1x 20 High Knees + 10 Russian KB Swings +5 Kip Swings 1x 20 High Knees + 5 OH KB Swings +5 Kip Swings 1x 20 High Knees + […]
September 6, 2017
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Thursday, 9/7

Warm Up 3 Rounds 5 PVC Dislocates 10 Alt Samson Lunges 5 Jump squats 10 Rev Hand spider Lunges Strength Jerk Complex (25 min) Prep: 1×10 strict press w/ bar 2×5 Push Press working up 3x 1 Power Jerk + 1 Split Jerk working up Work: 6 x 1 Power […]
September 5, 2017
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Wednesday, 9/6

Warm Up 3 Rounds 15 Band Good Mornings 10 Squats 5 Squat to Bootstrappers 15 Jumping Jacks 10 Jump Squats 5 Hanging Scap Retractions Met Con Prep: 1×10 RDL w/ bar+ 10 Step Ups 1×5 Deadlifts+ 5 Kip Swings 1×5 Deadlifts+ 5 Box Jumps 1×5 Deadlifts+ 5 Kip Swings (work […]
September 4, 2017
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Tuesday, 9/5

Warm Up 3 Rounds 6 Alt T Push Ups 6 Scap Push Ups (arms stay locked) 6 Quadruped Ext& Rotation/side 6 Pause Hip Bridges Strength Floor Press (30 min) Prep; 1×5 w/ bar, 3×3 working up Work: 5-5-3-3-3 working up Follow each work set with 8-10 Single Arm DB Rows […]
September 3, 2017
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Monday, 9/4: Labor Day

Reminder: We will only be holding ONE 90-minute 10AM class at each location! Warm Up 3 Rounds 5 Hanging Scap Retractions 10 Alt Samson Lunges 5 Band sword Pulls/ side 15 Jumping Jacks 5 Plank to squat 20 High Knees Met Con Run 800 M 50 Pull Ups 50 Alt […]
September 3, 2017
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Programming Preview: Week of 9/4

Monday, 9/4: Labor Day – Met Con Tuesday, 9/5:Floor Press & Interval Finisher Wednesday, 9/6: Deadlift Met Con Thursday, 9/7: Power Jerk & Split Jerk, Met Con Finisher Friday, 9/8: “Helen” & NFT Finisher Saturday, 9/9: Snatch & Snatch AMRAP Sunday, 9/10: EMOM & Box Squat, Met Con
September 2, 2017
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Sunday, 9/3

Warm Up 3 Rounds 6 Alt T Push Ups 6 Rev Hand Spider Lunges 6 Squat to Boostrappers 6 Jump Squats 1 Min Death stretch/side 1 Min Band Front Rack stretch/side Strength Clean and Jerk (35 Min) Prep: 1x 3 Hang Hi Pulls+3 Hang Power Cleans+ 5 Front Squats+ 5 […]