Tuesday July 31 2018

 -Warm Up-2 rounds 200m run10 inchworms (no push up)10 snatch balance (PVC)5 high pulls (each side)5 press (each side)10 shoulder openers :20 table top Then led by coach (with empty…

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Monday July 30 2018

 Warm Up


8 min or 2 rounds


1 min bike or row

10 walking Samson lunges

5 dumbell push press each side

(2 sec pause at the top of each rep)

10 beat swings

5 goblet squats

Strength


Front Squat


5 @ 60%

5 @ 70%

5 @ 75% x 2


Then


4x45 second Strict HSPU

(rest 2 minutes between sets , do not go to failure, stop when speed of reps starts to slow down)


WOD


For time: 12 minute cap


24/18 cals

12 bar Muscle Ups

12 push jerks

18/12 cals

9 bar Muscle Ups

9 push jerks

12/8 cals

6 bar Muscle Ups

6 push jerks

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Sunday July 29 2018

 -Warm Up-3 rounds 5 sumo inchworms 5 goblet squats 10 ankle dorsiflexion stretch 10 cals assault bike/rower 5 single leg deadlifts (hold two dB or Kb)-WOD-AmRaP 12 20 Double Unders…

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Friday July 27 2018

 -Warm Up-Foot drills Then 2 rounds10 shoulder opened10 walking Samson lunges5 goblet squats 10 banded face pulls5 cat cows -Strength-Back Squat 1x10 @ 60%1x8 @ 70%1x6 @ 75%1x 6 @ 80%Superset…

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Thursday July 26 2018

 -Warm Up-2 rounds10 shoulder openers5 Cuban presses10 groiners5 kb high pulls10 lateral step ups (5 each side)Then with empty barbell3 high hang muscle snatches3 power snatches from the knees3 squat…

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Wednesday July 25 2018

  -Warm Up-


2 rounds


5 lateral step ups

10 rocking adductor stretch

20 sec bent knee hollow body hold

10 banded glute bridges

5 kneeling jumps


-Strength-


Front Rack Step Ups


8-8-8 (each leg)


Staggered Stance Good Mornings


10-10-10 (each leg)


-WOD-


AmRaP 6


12 Hang Cleans

12 Abmat sit-ups

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Tuesday July 24 2018

 -Warm Up-2 rounds30 single unders10 sciatic nerve floss5 Russian kb swings10 eccentric ankle dorsiflexion5 push ups -Strength-4 sets5 single arm incline bench press 10 reverse grip push-ups 10 banded pull…

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Monday July 23 2018

 -Warm Up-2 rounds 10 shoulder openers 5 Cuban presses20 sec handstand hold 5 inchworms + push-ups 10 single leg step ups (5 per side)5 KB strict press in split jerk…

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Saturday July 21 2018

-WODs-AmRaP 165  push ups 10 plate ground to over head Then20m overhead lunge to partner Alt rounds with team Workout 2 : AmRaP 1630 partner wall ball tosses 20/1460 KB…

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Friday July 20 2018

 -Warm Up-2 rounds 30 single unders 5 dumbell rdls each leg10 groiners 5 hang muscle cleans10 sciatic nerve flosses 5 hip down push ups-Strength-Banded Deadlift 12x2 @ 65% of max…

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