February 5, 2018
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Tuesday, 2/6

Warm Up 2 Rounds 12 Squats 6 Squat to Bootrappers 12 Band Good Mornings 6 Alt T Push ups Prep (8 min) 1×3 Hang Hi Pulls+3 Hang Power Cleans+3 Strict Press (bar only) 1×3 Hang Power Cleans+3 Push Press (light) 2×3 Clean and Jerk (working up) EMOM 16 Min A) […]
December 17, 2017
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Monday, 12/18

Warm Up 3 Rounds 8 Alt Samson Lunges 4 Dolphin Push Ups 8 Reverse Hand Spider Lunges 4 Alt T Push Ups Strength Split Jerk (25 min) Prep: 1×5 strict Press w/ bar 2×3 Push Press working up 3×2 Split Jerk working up Work: Split Jerk 6×1 working up to […]
December 10, 2017
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Monday, 12/11

Warm Up 3 Rounds 4 Alt T Push Ups 8 Band Pull Aparts 4 Inchworm in Place 8 Alt Dead Bugs EMOM 8 Min (4 Rounds each) A) 10-20 Alt Shoulder Taps B) 5 Prone Plate Retract and Press Strength Split Jerk (30 min) Prep: 1×5 strict press w/ bar […]
November 12, 2017
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Monday, 11/13

Warm Up 3 Rounds 5 Band Pull Apart Complex (1 OH Pull Apart+1 in front) 10 Alt Samson Lunges 5 Dolphin Push Ups 10 rev Hand Spider Lunges Strength Shoulder-to-Overhead Complex Prep (12 Min) 1×10 Strict Press w/ bar 2×5 Push Press 3×2 Power Jerk+1 Split Jerk working up Work […]
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 […]
October 18, 2017
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Thursday, 10/19

Warm Up 3 Rounds 6 Pause Squats 6 Rev Hand Spider Lunges 6 Jump Squats 6 Alt Samson Lunges 1 Min Death stretch/side 1 Min Band Front Rack stretch/side Strength Clean and Jerk (25 Min) Prep: 1x 3 Hang Hi Pulls+3 Hang Power Cleans+ 3 Front Squats+ 3 Strict Press […]
December 30, 2016
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Saturday, 12/31 – New Year’s Eve

Warm-Up 3 Rounds 6 PVC Dislocates 6 PVC OHS 6 Rev Hand Spider Lunges 6 Alt Samson Lunges then, 1 Min Single Leg Flexion/side 1 Min Standing Band Lat/Tri stretch/side Strength 1 – Snatch (25 m) Prep: 3 x 1 Pause Ext + 2 Hang Hi-Pulls + 2 Hang Power […]
December 18, 2016
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Monday, 12/19/16

Warm-Up 3 Rounds 2 Wall Walks 4 Spider Lunge w/ reach up 6 Supine Scorpion 8 Alt Dead Bugs Skill (15 min) 4 Rounds 8-12 Alt Shoulder Taps +Handstand hold for time* (scale to Pike position on Box) 12 Hollow Rocks 12 Arch Rocks * Begin with Shoulder taps, then […]
December 16, 2016
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Saturday, 12/17

Warm-Up 3 Rounds of 10 Squats 10 Arm circles (each direction) 10 Wrist Circles (each direction) 10 Reverse Hand Spider Lunges Strength – Clean and Jerk (35 min) Prep: 2 x 2 Pause Extensions + 2 Hang Hi Pulls + 2 Hang Power Cleans + 4 Front Squats + 4 […]