February 18, 2018
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Monday, 2/19

Warm Up 3 Rounds 15 Jumping Jacks 5 Hanging Scap Retractions 15 Mountain Climbers 5 Plank to Squat Prep: 1×3 Kip Swings+6 DB Snatch (light) 1×3 Kip Swings+6 DB Snatch (working weight) 1×3 Pull Ups (or scaled version) Met Con (30 Min Cap) 15 Burpees 30 Pull Ups* 15 Burpees […]
February 13, 2018
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Wednesday, 2/14

Warm Up 3 Rounds 20 Jumping Jacks 15 Band Good Mornings 10 Hollow Rocks 5 Hanging Scap Retractions Prep: 1×3-5 Kip Swings+ 5 Russian KB Swings+ 15 Single Skips 1×3-5 Kip Swings+ 5 OH KB Swings+ 15 Double Unders Met Con As far as possible in 6 Min: 3-6-9-12-15… Pull […]
February 4, 2018
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Monday, 2/5

Warm Up 3 Rounds 6 Hanging Scap Retractions 6 Alt T Push Ups 6 Squats to Bootstrappers 6 Pillar to Plank Prep: 1×3 Kip Swings+ 6 Alt DB Snatch (light) 1×3 Kip Swings+ 6 Alt DB Snatch (working weight) 1×3 Pull Ups (or scaled option) Met Con Every 4 Minutes […]
January 25, 2018
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Friday, 1/26

Warm Up 3 Rounds 6 Hanging Scap Retractions 6 5 Arm Circle/direction 6 OH Band Pull Aparts 6 Pillar to Plank 2x 3-5 Kip Swings+5 PVC Hollow Rocks+5 Toes to PVC Met Con As far as possible in n 6 Minutes: 3-6-9-12-15-18-21 Pull Ups* 10-20-30-40-50-60-70 Double Unders Rest 6 Minutes […]
January 15, 2018
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Tuesday, 1/16

Warm Up 3 Rounds 5 Kip Swings 10 Band Pull Aparts 5 Dolphin Push Ups 10 Band Dislocates 2 Rounds 3-5 Kip swings 3 Kip to Hip Bridges Death by Pull Ups (20 Min)* On the first minute, 1 Pull Up On the second minute, 2 Pull Ups etc. Reps […]
December 26, 2017
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Wednesday, 12/27

Warm Up 3 Rounds 12 Squats (Pause/Regular/Jumping) 6 Dolphin Push Ups 12 Reverse Hand Spider Lunges 6 Hanging Scap Retractions Prep 1×5 Front Squat+5 Strict Press (bar only) +5 Kip Swings 1×10 Thrusters (bar only) +5 Kip Swings 1×5 Thrusters (light) +3 Pull Ups* 1×5 Thrusters (working weight) Met Con […]
December 21, 2017
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Friday, 12/22

Warm Up 3 Rounds 4 Hanging Scap Retractions 8 Alt Bird Dogs 4 Alt T Push Ups 8 Alt Samson Lunges Strength (30 Min) Prep: 1×2 Alt Turkish Get Ups (unweighted) 2×3-5 Kip Swings Work: 5 Rounds 4 Alt Turkish Get Ups Max Unbroken Pull Ups* Rest 2 Minutes *Scaling […]
December 12, 2017
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Wednesday, 12/13

Warm Up 3 Rounds 5 Hanging Scap Retractions 10 Alt Bird Dogs 5 Band Sword Pulls/side 10 Band Good Mornings Met Con Every 6 Minutes for 6 Rounds 12 Pull Ups 15 Push Ups 18 Alt DB Snatch (M:50/40/30, W:35/25/20) 21 Ab Mat Sit Ups Mobility 1 Min Band OH […]
November 28, 2017
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Wednesday, 11/29

Warm up 3 Rounds 5 Scap Retractions 10 Band Pull Aparts 5 Dolphin Push Ups 10 Band Dislocates 2 Rounds 3-5 Kip swings 3 Kip to Hip Bridges Work* Death by Pull Ups (20 Min) On the first minute, 1 Pull Up On the second minute, 2 Pull Ups etc. Reps […]