December 9, 2017
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Sunday, 12/10

Warm up 3 Rounds 15 Band Good Mornings 20’ Inchworm 10 Alt Dead Bugs 20’ Spider Crawl EMOM 8 (4 rounds each) A) 8 Russian KB swings B) 12 Banded Hip Bridges Strength Deadlift (35 Min) Prep: 1×10 RDL w/bar, 3-3-2-1-1-1 working up Work: no more than 5 sets of […]
December 1, 2017
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Saturday, 12/2

Warm up 3 Rounds 10 Squats 15 Band Good Mornings 1o Spider Lunges 5 Squat to Bootstrappers Strength Deadlift (25 Min) Prep: 1×10 RDL w/bar, 3×5 working up Work: 3-3-2-2 -2 working up Partner Met Con* 21-15-9 reps of Deadlift (M:225/185/135, W:153/123/93) Box Jumps V-Ups *Partners Alternate movements: A does […]
November 21, 2017
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Wednesday, 11/22

Warm up 3 Rounds 10 Alt Dead Bugs 15 Band Good Mornings 10 Pause squats 5 Hips to Wall Strength Deadlift (30 Min) Prep: 1×10 RDL w/bar, 3×5 working up Work:5-4-3-2-1 working up Met Con 6 Rounds (9 Minute cap) 15 KB Swings 15 Ab Mat Sit Ups Mobility Band […]
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 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 […]
October 26, 2017
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Friday, 10/27

Warm Up 3 Rounds 15 Band Good Mornings 20’ Inchworm 10 Hip Bridges 20’ Spider Crawl Strength Deadlift (25 Min) Prep: 1×10 RDL w/bar, 3×5 working up Work: 4×5 at the same weight Metcon (8 Minute cap) 25 Deadlifts (M:185/135/95, W:123/93/63) 25 V-Ups 25 Deadlifts 50 Ab Mat Sit Ups […]
October 11, 2017
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Thursday, 10/12

Warm Up 3 Rounds 15 Band Good Mornings 20’ Inchworm 10 Alt Dead Bugs 20’ Spider Crawl EMOM 8 (4 rounds each) A) 10 Russian KB swings B) 10 Banded Hip Bridges Strength Deadlift (25 Min) Prep: 1×10 RDL w/bar, 3×5 working up Work: 5-3-3-2-2 working up Metcon 4 Rounds […]
October 7, 2017
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Sunday, 10/8

Warm Up 2 Rounds 20 Band Good Mornings 10 Spider Lunges then 2 Rounds 20’ Inchworm 20’ Broad Jump Strength Deadlift (25 min) Prep: 1×10 RDL w/ bar Work:3-3-2-2-1-1-1* work to a training max, but all sets should be challenging Singles should all be done with a coach specifically watching. […]
September 23, 2017
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Sunday, 9/24

Warm Up 3 Rounds 10 Pause Squats 15 Band Good Mornings 10 Alt Dead Bugs 3-2-1 Band X Walk Movement Prep: 3 Rounds (10 Min) 12 Band Hip Bridges 8 Alt Cossack lunges (first round unweighted, may add light KB in Goblet Hold for 2nd and 3rd rounds) 4 Squat […]