Thursday 190425

6:15pm Striking class Dynamic Warm Up – Mobility Prepare for.. A: WOD : 4 Rounds of: 15/12 Calorie Assault Bike 200m Farmers Carry (Blues/yellows) 9 Strict pull-ups ROM -WOD: Partner Smash Partner Supine Supine Spinal Rotation Cool down: Coaches choice

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Wednesday 190424

U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, TX, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, HI, was killed on March 15, 2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived […]

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Tuesday 190423

Dynamic Warm Up – Mobility Prepare for.. A: WOD 3 Rounds for Time of: 25 Burpee-box-jump overs (24/20) 15 C2B Pull-ups 500m Row B. Skill Work: Bar Muscle Ups Cool down: Calf stretch for 1 minute each side 30 Seconds/side of prone scorpion Seated straddle for 1 minute.  

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Monday 190422

Dynamic Warm Up – Mobility Prepare for.. A:Strength E2MOM 3 Reps Clean And Jerk *Build up to a heavy 3 B: WOD “CF Open 13.4” Complete as many reps as possible in 7 minutes following the rep scheme below: 135/95 pound Clean and jerk, 3 reps (masters 115/65) 3 Toes-to-bar 135 pound Clean and jerk, […]

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Friday 190419

Dynamic Warm Up – Mobility Prepare for.. A:Strength 5×3 OHS for load: In-between sets do Weighted pull-ups 3-3-3-3-3 B: WOD “Severus Snape” 15 minute AMRAP of: 5 Strict pull-ups 10 Box jumps (30/24) 15 OH Walking lunges (45/35) ***Score a 5×3 in Wodify & weight used in pull-ups in Wodify ***Score rounds and reps in Wodify […]

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Thursday 190418

Dynamic Warm Up – Mobility Prepare for.. A: WOD “Albus Dumbledore” 9 Rounds of: 60 sec on; 60 sec off Row (cals) Bike (cals) Ski erg (cals) **Alt each minute B. Strength DB OH Walking Lunges 3 Rounds of: 15 m (50 feet)  As heavy as possible without breaking during the 15m. Rest as needed […]

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Wednesday 190417

Dynamic Warm Up – Mobility Prepare for.. A: WOD “Harry Potter” 3 rounds of: 1 min at ea station for max reps Hip extension Knees-to-elbows Double unders Ring push-ups DB Clean & jerks (35/25) Rest 1 min btwn rnds ***Score total reps for all rounds in Wodify.  (just like fight gone bad) Cool down: Coaches choice

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Tuesday 190416

Dynamic Warm Up – Mobility Prepare for.. A: Strength Back Squat 1×5 (Back Squat for load: Find today’s heaviest 5 rep) B: WOD Row, Row, Row 3 Rounds of: 1 min all out row effort Rest 3 min between attempts ***Score a 1 x 5 in Wodify ***Score total distance for 3 rounds in Wodify […]

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Monday 190415

Dynamic Warm Up – Mobility Prepare for.. A: WOD: Bar Muscle-up Nate AMRAP 20min of: 2 Bar muscle-ups 4 Handstand push-ups 8 Kettlebell swings (2/1.5 pd) ***Score total rounds & reps in Wodify Cool Down: 200m cool down walk. Smash delts and lats with a lacrosse ball up against a wall or on the ground for 2min/side […]

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Friday 190412

Saturday 8a Gymnastic Clinic – See you there!  Dynamic Warm Up – Mobility Prepare for.. A: Strength: 5 x 3 Shoulder Press B. WOD “Quad Sprint” 2 RDS FOR TIME 20 Toes-to-bar 20 Slamballs (30/20) 20 Walking lunges 20 Row (cals)    

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