Monday 191118

Dynamic Warm Up- Mobility Prepare for: Primer:  2 rds of: 2x Deadlifts *(@ 50-60% 1 RM ) or find 1 RM 4x Jumping split lunges (“Explosive High Jump”) 1x HSPU  A.Strength – Skill: 21min “E3MOM” 3x Deadlift *(@ 50-60% 1 RM 8x Jumping split lunges (4 each leg) “Explosive High Jump” 2x Strict HSPU or […]

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Friday 191115

Dynamic Warm Up- Mobility Prepare for: A:Strength: E3MOM x 15 Minutes (Teams of 2 5×3 Tempo OHS  50-50-55-55-60% RM or mechanically manageable weight.(Skill find position) Tempo- 3112 Eccentric (descent): 3 secs Pause (bottom): 1 secs Concentric (ascend): 1 Pause (top): 2 secs 5x 10 seconds L-Sit Primer: 2 rds of 3 x Hang pwr snatch […]

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Thursday 191114

Dynamic Warm Up- Mobility Prepare for: WOD: Helen 3 rounds for time of: 400m Run or 500m Row, 0.6mile AAB 21 KB Swings Grn/Blu   US style 12 Pullups  ROMWOD. Thoraxis How to Do a Chest Stretch | Yoga Up Dog to Down Dog Safely Transition from Updog to Downdog Toe Pose Healing Plantar Fasciitis: […]

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Wednesday 191113

Dynamic Warm Up- Mobility Prepare for: A: WOD: 30 Minute EMOM of : Min 1 –  6 Hang Pwr Clean + 6 Front squats + 6 Push Jerks   125/83 /115/75 95/65 Min 2 –  12 T2Bar Min 3 –  REST * Modify  as needed to maintain good mechanics on all movements. (Stimulus/Goal is UB on […]

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Tuesday 191112

Dynamic Warm Up- Mobility Prepare for: A: Strength: 20 Minute E4MOM 5×8 DB Bench Press Heavy per Team choice 5×5  Tempo 30X1 Back squat 50-55-60-60-60% of RM or a workable weight able to explode out of the bottom with MECHANIC’s Tempo- 30X1 Eccentric (descent): 3 secs Pause (bottom): 0 secs Concentric (ascend): X= Explode Pause […]

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Monday 191111

Today we honor of Zachary Tellier and “ALL” Veterans Past & Present. Sgt. Zachary D. Tellier, 31, of Charlotte was a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007 of wounds sustained while on a ground patrol in Afghanistan. The previous April, […]

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Friday 191108

Dynamic Warm Up- Mobility Prepare for: A. WOD: CF Open 20.5 For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft. Scaled (Ages 16-54) ♀chin-over-bar pull-ups, 10-lb. ball to 9 ft. ♂chin-over-bar pull-ups, 14-lb. ball to 10 ft. Teenagers 14-15 ♀10-lb. ball […]

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Thursday 191107

Dynamic Warm Up- Mobility Prepare for: A. WOD: 10-8-6-4-2 reps, for time of: Manmakers DB 30/20 25/15 V-Ups Box Jumps 24/20 in ROM WOD: Full Body Foam Roll Psoas Smash Peck Smash  

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Wednesday 191106

Dynamic Warm Up- Mobility Prepare for: A. WOD: “Nancy” 5 Rounds of: 400 m Run  15 OHS 95/65 85/55 75/45 *Injuries or if  its to cold AAB 0.7mile or Row 500m *Modify  as needed to maintain mechanics, Goal is no more than 1-2 breaks on OHS Accessory Work 3 rds of Dumbbell front rack lunge […]

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Tuesday 191105

Dynamic Warm Up- Mobility Prepare for: A. Strength: 20 Minute E4MOM ( 5 sets of 4 ) 5×4 Front Squat 60-70-75-80-80% of RM 5×3 Tempo Deadlift 40-50-50-55-55% of RM ( Be smart be safe) Tempo- 5252 Eccentric (descent): 5 secs Pause (bottom): 2 secs Concentric (ascend): 5 secs Pause (top): 2 secs B. WOD: Whip […]

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