Monthly Archives: September 2015

Thursday 10.01.15

WARM-UP 2 Rounds of: 200m Run MB Wall Work from Apprx. 6′ Away 10 Chest Pass 10 Side Passes 10 Squat Pass STAMINA Tabata Double Unders Score = Avg. of Highest Score and Lowest Score METCON 24-16-10 Weighted Pistols Ring … Continue reading

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Wednesday 09.30.15

WARM-UP PVC Mobility 3 Rounds of: 10 MB Cleans 5 Good Form Push-ups 10 Hollow Rocks 5 Empty BB Jerks OLY Clean and Jerk Complex 6 X 1 – 2 Pause Squat Clean + Jerk * trying to climb with … Continue reading

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Tuesday 09.29.15

WARM-UP PVC Mobility 20 Burpees 2 Rounds of: 10 Active shoulder hangs 10 V-ups 10 Jumping Lunges SKILL 10:00 of T2B technique work * if athletes “have” them, then they are doing 4 sets of X number of reps (just … Continue reading

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Monday 09.28.15

WARM-UP PVC Mobility 200m Jog 2 Rounds of : 20 Plank Position Shoulder Taps 15 Air Squats 10 Supermans STRENGTH 9:00 E3MOM Back Squat 3 X 4 – Building off of 9/15 Immediately following each set perform 10 Banded Squat … Continue reading

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Sunday 09.27.15

Open Gym 10:00am – 12:00 noon

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Saturday 09.26.15

Team WOD: teams of 2, 4 rft: 50 wall balls 40 alternating DB snatch 30 t2b 20 box jumps 200m run w/med ball F: 14/10; 30/15; 20/16 P: 16/12; 35/25; 24/20 C: 20/14; 45/30; 30/24 Hero WOD: Danish Army Sgt. … Continue reading

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Friday 09.25.15

WARM-UP PVC Mobility 1K Row NOT for time 2 Rounds of: 10 Light Wall Ball 10 MB Sit-ups 10 MB Squat Cleans STRENGTH Strict Press 5-3-2-2-1-1 METCON 4 RFT: 2 Rope Climbs 20 Air Squats to a MB 10 Deficit … Continue reading

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Thursday 09.24.15

WARM-UP PVC Mobility 200m run 10 Scorpions 10 Iron Crosses 10 Jumping Lunges 10 Hindu Push-ups SKILL 8:00 EMOM 2 Turkish Get-ups/minute (R&L) * Increase if you want to METCON 15:00 EMOM 3 rounds of: :45 on/:15 off 1. Max … Continue reading

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Wednesday 09.23.15

WARM-UP PVC Mobility Coach Lead Dynamic Warm-up Followed By: Leg Swings Calf Stretching STAMINA 1 Mile Run for time METCON In 6:00, climb as high up the ladder as possible of unbroken HSPU 3-6-9-12-15… (set of 3, come off the … Continue reading

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Tuesday 09.22.15

WARM-UP PVC Mobility 250m Row 3 Rounds of: 20 Jumping Jacks 10 Air Squats 5 Supermans STRENGTH 10:00 E2MOM 3 Front Squats * try to add weight every 2:00 METCON Hero “DT” 5 RFT 12 Deadlifts 9 Hang Power Cleans … Continue reading

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