February 10, 2018
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Sunday, 2/11

Warm Up 3 Rounds 15 Band Good Mornings 3 Inchworm in place 10 Alt Dead Bugs 3 Rolling Split Straddle EMOM 12 (4 rounds each) A) 4 Broad Jumps B) 8 Russian KB Swings C) 12 Banded Hip Bridges Strength Deadlift (35 Min) Prep: 1×10 RDL w/bar, 3×5 Work: 3×5 […]
January 27, 2018
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Sunday, 1/28

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 (30 Min) Prep 1×10 RDL w/bar, 3×5 working up Work: 3×5 (~75% 1RM or weight you […]
January 19, 2018
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Saturday, 1/20

***Please be advised that there will be no Yoga for Athletes at U Street location this Sunday, 1/21*** Warm Up 3 Rounds 15 Band Good Mornings 5 Squat to Boot Strappers 10 Squats 5 Pillar to Plank Strength Deadlift Complex (25 Min)* Prep: 1×10 RDL (bar only), 3×3 RDL + […]
January 6, 2018
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Sunday, 1/7

Warm Up 3 Rounds 20 Jumping Jacks 15 Band Good Morning 10 Spider Lunges 5 Hips to Wall Strength Deadlift (25 Min) Prep 1×10 RDL w/bar, 3×5 working up Work: 3×8 (~65% 1RM or weight you could lift for 10-12 reps) Team Met Con* (in 4 groups of 4) 20 […]
December 30, 2017
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Sunday, 12/31

Warm Up 3 Rounds 15 Band Good Mornings 20’ Inchworm 5 Rolling Split Straddles 20’ Spider Crawl EMOM 8 (4 rounds each) A) 4 Broad Jumps (for max distance) B) 8 Banded Hip Bridges Strength Deadlift (35 Min) Prep: 1×10 RDL w/bar, 3-3-2-2 working up In remaining time work up […]
December 27, 2017
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Thursday, 12/28

Warm Up 3 Rounds 15 Band Good Mornings 10 Alt Dead Bugs 15 Jumping Jacks 10 Band Pull Aparts Strength Good Mornings (20 Min) Prep: 1×10 w/bar, 3×5 working up Work: 4×5 at same weight Met Con 5 Rounds 1 Min work/ 1 Min Rest 7 Deadlifts (M: 275/225/185/135/95, W:183/153/123/96/63) […]
December 23, 2017
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Sunday, 12/24

Warm Up 3 rounds 20’ Inchworm 5 Hips to Wall 20’ Walking Lunge and Twist 10 Alt Bird Dogs 20’ Broad Jump 15 Band Good Mornings Strength Deadlift (25 min) Prep: 1×10 RDL w/ bar, 4×3 working up Work: 3-3-2-2-2 Team Met Con In teams of 4, follow the leader: […]
December 13, 2017
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Thursday, 12/14

Warm Up 3 Rounds 15 Band Good Mornings 10 Alt Dead Bugs 5 Rolling Split Straddles Strength Romanian Deadlift “RDL” (20 min) Prep: 1×10 w/bar, 3×5 working up Work:4×5 at same weight 3 Rounds NFT 5 Toe in Ring Pike Ups Near Max Distance Front rack KB Walk 10 Single […]
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 […]