Sunday March 31 2019

 -Warm Up-2 rounds6 kb high pulls 6 strict kb press10 bottom half burpees 8 median nerve floss 5 medball cleans -Strength-4 sets 6 -1/2 kneeling landmine press(each side)8 - Chest…

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Saturday March 30 2019

 -Warm up-2 rounds 1 min row 15 banded good mornings 8 eccentric ankle dorsiflexion15 plate hops8 sciatic nerve floss-WOD-“Dead Broke”Partner Style!AmRaP 10 100/70 cals row (buy-in)24 Deadlifts 185/13516 Box Jump…

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Friday March 29 2019

  -Warm Up-


Mobility

thoracic spine  

lats

shoulders  


Then


2 rounds


8 beat swings rings/bar

5 banded kneeling scap pulls

5 Single arm DB press

8 heavy Russian swings


-Strength-


Gymnastics

EMOTM 10


Gymnastics goat Work

choose 1 to work on


Pulling options:


1.) 40sec. of strict pull-ups/ hanging from bar

2.) 2 rope climbs

3.) 3-5 Muscle Ups Ring/Bar

4.) 5 Weighted Pull-Ups




-WOD-


For Time: 18 minute cap


40-30-20-10

Front Squats 95/65

10 American KB Swings 70/53

40-30-20-10

Push Press 95/65

10 American KB Swings 70/53



Round 1:

40 front squats, 10 KB Swings, 40 push press, 10 KB Swings


Round 2:

30 front squats, 10 KB Swings, 30 push press, 10 KB Swings... and so on...

Continue Reading Friday March 29 2019

Thursday March 28 2019

-Warm Up-10 shoulder openers 5 cuban press 5 elbow to instep + rotation5 V-UpsSnatch Warm UpPart 15 Snatch Grip RDL5 Behind the neck snatch grip press5 snatch balance Part 2…

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Wednesday March 27 2019

  -Warm Up-


2 rounds


8 banded pull aparts

6 sumo inchworm +push up

8 sciatic nerve floss

6 - 4 part squats

200m run


-Strength-


4 sets (superset)


12 incline DB bench press


8 Ring Push Ups

(Lower rings so they are just hovering the floor)


10 reverse ring flys

https://youtu.be/dU2__05BdGs



-WOD-


4 RFT


400m run

15 push ups

30 air squats


*murph prep add a vest!


Looking to finish in the 10-12 minute Range

Continue Reading Wednesday March 27 2019

Tuesday March 26 2019

-Warm Up-2 rounds10 boot straps5 goblet squats 10 single arm press in a split stance  (5/5)5 (2 for 1) wall balls5 single arm Russian KB swings (each side)-Strength-EMOTM 53 TNG…

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Monday March 25 2019

 -Warm Up-2 rounds 10 elbow to instep plus rotation (5/5)10 lateral lunges  (5/5)8 eccentric ankle dorsiflexion 5 elbow pass through a with the barbell5 back squats -Strength-Back Squat 10 x…

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Sunday March 24 2019

 -Warm Up-2 rounds 2 min bike 6 single arm Russian kb swings 10 banded good mornings 6 eccentric ankle dorsiflexion8 sciatic nerve floss-WOD-Partner WOD 35 minutes AmRaP 7:30med ball carry…

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Thursday March 21 2019

 -Warm Up-2 rounds 10 shoulder openers10 boot straps5 elbow to in step and reach 8 eccentric ankle dorsiflexion1 min bike -Strength-Goat Work EMOTM 20Minute 1 :  Goat Work move (a…

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Wednesday March 20 2019

 -Warm Up-Foot drills 200 meter runThen2 rounds5 sumo inchworm+push up 8 banded face pulls 5 scapular pull ups8 reverse lunge oh reach 5 beat swings-Strength-Incline Bench 8-8-8-8Single arm Row 10-10-10…

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