toes-to-bar

December 18, 2017
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Tuesday, 12/19

Warm Up 3 Rounds 15 Band Good Mornings 10 Mountain Climbers 5 Plank to Squats 15 Jumping Jacks 10 Squats 5 Hanging Scap Retractions Met Con 6 Rounds :30 KB Swings/:30 Rest :30 Double Unders/:30 Rest (scale to single skips) :30 Toes to Bar*/:30 Rest :30 Box Jumps/:30 Rest :30 […]
November 26, 2017
Photo Oct 30, 7 38 54 AM

Monday, 11/27

Warm up 3 Rounds 5 Hanging Scap Retractions 10 Spider Lunges 5 Plank to Squat 10 Jump Squats Met Con Every 3 Minutes for 4 Rounds EACH: A: 6 Burpees 12 KB Swings 6 Burpees 12 KB swings 6 Burpees B. 6 Toes to Bar 12 Box Jumps 6 Toes […]
November 2, 2017
Photo Oct 14

Friday, 11/3

Warm Up 3 Rounds 5 Hanging Scap Retractions 10 Alt Samson Lunges 5 Hips to Wall 10 Jump Squats Prep: 1×10 Russian KB Swings+ 5 Kip Swings+ 10 Step Ups 1×10 OH KB Swings+ 5 Box Jumps Work Every 3:00 for 36 Min (3x each) A) Row 500 M B) […]
September 13, 2017
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Thursday, 9/14

Warm Up 3 Rounds 15 Band Good Mornings 5 Hanging Scap Retractions 15 Squats 5 Plank to Squat Met Con Prep: 1×10 Russian KB swings+ 10 Step Ups+ 5 Kip Swings 1×10 OH KB Swings+ 5 Box Jumps+ 5 Hanging Knee Raises 1×5 Box Jumps+ 5 toes to Bar (or […]
September 12, 2016
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Tuesday, 9/13/16

Warm-up 3 Rounds 12 Squats 6 Alt T Push Ups 12 Reverse Hand Spider Lunges 6 Hanging Scap Retractions Prep 1x 3 Hang Hi Pull +3 Hang Power Clean (bar only)+ 6 Step Ups 2×3 Hang Power Cleans+ 6 Step Ups+ 6 Kip swings (or more Hanging Scap Retractions if […]
September 6, 2016
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Wednesday, 9/7/16

Warm-up 3 Rounds 5 Hanging Scap Retractions 10 Alt Samson Lunges 5 Dolphin Push Ups 10 Band Good Mornings 20 Mountain Climbers 1:30 Death Stretch/side (:45 low/:45 high) 1:30 OH Band Stretch/ side Partner Met-Con (36 Min Cap) 4 Full rounds each, partners alternate couplets: Run 175 5 DB Curtis […]
April 12, 2016
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Wednesday, 4/13/16

Warm-Up 3 Rounds 5 Hanging Scap Retractions 10 Supine Scorpion 5 Band Sword Pulls/ side 10 Squats then 2 Rounds 5 Kip Swings 10 Spider Lunges 1:30 Death Stretch/side (:45 low/:45 high) Met-Con 3 Rounds AMRAP 3 Minutes 10 Alt DB Snatch 30 Double Unders (Scale to 75 Single Skips) […]