toes-to-bar

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) […]