Wednesday 21/05/12

Dynamic Warm Up- Mobility Prepare for: A. Metcon: 3 SETS ON A 7:00 RUNNING CLOCK… 800m Run 15 Hand Release Push-Ups 15 Deadlifts (185/135)|(135/95) Max Sit-Ups in Time Remaining… -Rest 2:00 b/t Sets- (Score is Reps) B. Finisher: 3 SETS FOR REPS 1:00 Slow Crossbody Mountain Climbers :30 Rest 1:00 Slow Leg Raises -Rest 1:00 […]

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Tuesday 21/05/11

Dynamic Warm Up- Mobility Prepare for: A. Strength: 3-3-3-3 Push Jerk B. Metcon: DEATH ROW EMOM x 20 MINUTES* MIN 1 — 20/15 Cal Row MIN 2 — 15 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less. (Score is Number of Rounds Completed) C. Finisher: Barbell curl with […]

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Monday 21/05/10

Dynamic Warm Up- Mobility Prepare for: A. Metcon: 3 SETS FOR REPS 1:00 – DB Suitcase Box Step-Ups (55/35)(35/20)|(20/15) 1:00 – Burpees 1:00 –DB Air Squats 1:00 – DB Snatch 1:00 – Cal Bike -Rest 1:00 b/t Sets- *all movements performed with a single DB (Score is Reps) B. Cool Down: 3 SETS FOR RECOVERY […]

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Friday 21/05/07

Saturday – Oly class will be at 7a instead of 6a.  Dynamic Warm Up- Mobility Prepare for: A. Metcon: ON A 5:00 RUNNING CLOCK… 40/30 Cal Bike :30 Wall Sit Max Rope Climbs In Time Remaining (Score is Reps) -Rest 2:00- ON A 5:00 RUNNING CLOCK… 40/30 Cal Bike :30 Wall Sit Max Slam Balls […]

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Thursday 21/05/06

Saturday – Oly class will be at 7a instead of 6a.  Dynamic Warm Up- Mobility Prepare for: A. Strength: EMOM x 14 MINUTES MIN 1 – 4 Push Press (Athlete Choice, Building)* MIN 2 – :45 Shuttle Run (EZ) *Start Light and Build to Heavy Set of 4 with Barbell. (Score is Weight) B. Metcon: […]

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Wednesday 21/05/05

Dynamic Warm Up- Mobility Prepare for: A. Metcon: AMRAP x 25 MINUTES 1000/800m Row 14 Alt. Back Rack Lunges (135/95)|(95/65) 16 Toes to Bar 18 Box Jumps (24/20) (Score is Rounds + Reps) B. Finisher: FOR RECOVERY 1:00 Foam Roll Lats (Each Side) 1:00 Banded Crossbody Hamstring Stretch (Each Side) (No Measure)      

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Tuesday 21/05/04

Dynamic Warm Up- Mobility Prepare for: A. Strength: Front Squat 5 x 3 B. Metcon: FOR TIME 10-15-20-15-10 Chest to Bar Pull-Ups KB Goblet Squats (70/53)|(53/35) (Score is Time) C. Cool down: 3 ROUNDS FOR QUALITY 7/7 Plate Around the World (Athlete Choice) 14 Superman Rocks 14 DeadBugs (Score is Weight)  

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Monday 21/05/03

Dynamic Warm Up- Mobility Prepare for: A. Metcon: 5 ROUNDS FOR TIME 15 Deadlifts (225/155)|(155/105) 25 Sit-Ups 35 Double Unders* *Option for “”Unbroken”” Double Unders. (Score is Time) B. Cool Down: AMRAP x 5 MINUTES :30 Plank Hold 25 Plank Rotations  

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Friday 21/04/30

Dynamic Warm Up- Mobility Prepare for: A. Strength: 5-5-5-5 Overhead Squat (Score is Weight) B. Metcon: EMOM x 15 MINUTES MIN 1 – 8 Overhead Squat (Athlete Choice) MIN 2 – 15/12 Cal Row MIN 3 – :50 Static Hold (Athlete Choice)* *Static Hold Choices… Wall Sit, Elbow Plank, Hollow Hold, Reverse Plank, Side Planks, […]

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Thursday 21/04/29

Dynamic Warm Up- Mobility Prepare for: A. Metcon: FOR TIME 1 Mile Run 10 Ring Muscle-Ups 70 Box Jumps (24/20) 10 Ring Muscle-Ups 1 Mile Run (Score is Time) RMU OPTION 1: Jumping Ring Muscle-Ups RMU OPTION 2: Chest to Bar Pull-Ups  

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