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 […]
December 17, 2016
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Sunday, 12/18

Warm-Up 3 Rounds of 15 Band Good Mornings 10 Pause Squats 15 Arch Rocks 10 Alt Dead Bugs Strength – Dead Lift (35 Min) 1 x 10 RDL w/ Bar 1 x 5 @ 30% (all sets after initial 10 are full deadlifts, not RDL) 1 x 5 @ 50% […]
December 6, 2016
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Wednesday, 12/7

Warm-Up 3 rounds of 15 Band Good Morning 10 Spider Lunges 15 Arch Rocks 10 Alt Dead Bugs Strength – Deadlift Complex (30 Min) Prep: 1 x 10 RDL w/ Bar; 3 x 2 Deadlifts + 2 RDL working up in wt Work: 4 x 1 Deadlift + 2 RDL […]
November 16, 2016
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Thursday, 11/17

Warm-Up 3 rounds of 15 Band Good Morning 10 Spider Lunges 15 Arch Rocks 10 Alt Dead Bugs Strength – Deadlift Complex (30 Min) Prep: 1 x 10 RDL w/ Bar; 3 x 2 Deadlifts + 3 RDL working up in weight Work: 5 x 2 Deadlifts + 3 RDL* […]
November 12, 2016
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Sunday, 11/13

Warm-Up 3 Rounds of 15 Band Good Mornings 10 Supine Scorpion 15 Arch Rocks 10 Squats Strength – Dead Lift (30 Min) 1 x 10 RDL w/ Bar; 1 x 5 DL @ 30% (all sets after initial 10 are full deadlifts, not RDL) 1 x 5 @ 50% 1 […]
October 29, 2016
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Sunday, 10/30

Warm-Up 3 Rounds of 15 Band Good Mornings 10 Alt Dead Bugs 15 Arch Rocks 10 Alt Cossack Lunges Strength – Deadlift (45 Min) 1 x 10 RDL w/ Bar 1 x 5 @ 30% (all sets after initial 10 are full deadlifts, not RDL) 1 x 5 @ 50% […]
October 22, 2016
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Sunday, 10/23

Warm-Up 3 Rounds of 15 Band Good Mornings 10 Supine Scorpion 15 Arch Rocks 10 Alt Dead Bugs Strength – Deadlift (40 Min) 1 x 10 RDL w/ Bar, 1 x 5 @ 30% (all sets after initial 10 are full deadlifts, not RDL) 1 x 3 @ 50% 1 […]