Monthly Archives: August 2015

Tuesday 09.01.15

WARM-UP PVC Mobility 300m Row 2 Rounds of: 10 V-ups 10 MB Squat Cleans 10 Band Pull-aparts SKILL L-Sit Build-ups 6:00 EMOM 5 Second hold 10 Second hold 15 Second hold – keep adding 5 seconds until you can’t METCON … Continue reading

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Monday 08.31.15

WARM-UP PVC Mobility 200m Jog 2 Rounds of : 20 Plank Position Shoulder Taps 15 Air Squats 10 Supermans STRENGTH Back Squat 3 X 8 – building from 8/17 METCON 4 RFT: 3 Wall Climbs 10 K2E 25 Double Unders … Continue reading

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Sunday 08.30.15

Open Gym 10:00am – noon

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Saturday 08.29.15

9:15am Team WOD 2 person teams – athletes work at the same time; teams choose which station to begin on 2:00 max effort calorie row 1:00 rest 2:00 max effort plate weighted lunge steps 1:00 rest 2:00 max effort t2b … Continue reading

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Friday 08.28.15

WARM-UP PVC Mobility 3 Rounds of: 10 Dumbbell Thrusters 5 Ring Rows 200m Jog SKILL 10:00 of HS Walk practice F/E: Kicking up to the wall P: HS Walks toward Wall C: HS Walks out in free space METCON 30-25-20-15-10-5 … Continue reading

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Thursday 08.27.15

WARM-UP PVC Mobility 3 Rounds of: :20 Static or Rocking Hollow Hold 10 Reverse Lunges 10 Red Band Press STRENGTH Strict Press 2 X 5 @ 70% of 1RM 2 X 3 @ 75% of 1RM 2 X 2 @ … Continue reading

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Wednesday 08.26.15

WARM-UP PVC Shoulder Mobility and Good Mornings 3 Rounds of: 10 Overhead Squats (PVC or Empty BB) 5 Slow Descent Push-Ups 10 Slam Balls OLY 3:00 AMRAP of :25 Hang Power Snatch @ 65% of 1RM Snatch rest :35 each … Continue reading

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Tuesday 08.25.15

WARM-UP PVC Mobility 3 Rounds of: 20 Russian Kettlebell Swings 10 Overhead Walking Lunges (using bumper plates) 5 Pull-Ups/Ring Rows STAMINA Tabata Double Unders Score = Total Reps METCON Every 2:00 for as long as possible… w/ 20:00 Time Cap … Continue reading

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Monday 08.24.15

WARM-UP PVC Mobility 3 Rounds of: Row 15 Calories 5-10 Good Form Push-ups 30 Hollow Rocks OLY 7 X 1 Clean Deadlift + Hang Power Clean + Squat Clean METCON For Time: 10-9-8-7-6-5-4-3-2-1 Clean and Jerks 1-2-3-4-5-6-7-8-9-10 KB Swings E: … Continue reading

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Sunday 08.23.15

Open Gym 10:00am – noon

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