Sunday June 30 2019

 -Warm Up-AmRaP 82,4,6,8,10,...Up/Down into broad jump (Up/Down = no push-up burpee)Glute bridges Alt Box step ups -Skill-Review/practice DB Hang Clean Technique -WOD-FOR TIME : 25 minute cap 50 Burpees*into...5 ROUNDS12…

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Friday June 28 2019

 -Warm Up-Get bars out first ... then2 rounds :30 bike10 Kip swings 5 ring rows 5 BB strict press 10 hollow rocks Push jerk review Strength/Skill EXTENDED WARM-UP FOR QUALITY3…

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Thursday June 27 2019

 -Warm Up-2 rounds 5 windmills each side light weight10 deadbugs (head on the ground)5 suitcase deadlifts (on the 2nd round use workout carry weight)30 sec bottom of the squat hold5…

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Wednesday June 26 2019

 -Warm Up-2 minutes foam roll lats (2 per side)2 rounds10 shoulder openers 5 strict press 6 eccentric ankle dorsiflexion 5 single arm row each side 1 min jumping rope-Strength-4 sets…

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Tuesday June 25 2019

 -Warm Up-2 rounds10 groiners 10 banded good mornings 5 kneeling/broad jumps 5 scaled pull-ups 3 single arm ring rowsThen With barbell x 25 elbow pass throughs5 RDLs 5 low hang…

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Monday June 24 2019

 -Warm Up-2 rounds10 reverse lunge oh reach8 sciatic nerve floss5 canoes in each direction6 single arm presses10 banded step overs each side 2 wall walks-Strength-4 setsBack Rack reverse Lunges 8-8-8-8Heavy…

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Sunday June 23 2019

-Warm Up-2 rounds100m stiff-legged row100m just arms 8 sciatic nerve floss8 high pulls 8 cat/cowTake 10 minutes and review rowing techniqueHere’s a video to give you some ideas https://youtu.be/grxVHi5LpRo-WOD-8 rounds…

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Saturday June 22 2019


-WOD-


35 minute time cap


For time : In teams of 2


3 rounds


30 alternating sledge hammer tire hits

40 wall balls

30 tire jumps


600m run (holding sledge hammer)


2 rounds


30 alternating sledge hammer tire hits

40 wall balls

30 tire jumps


600m run (holding sledge hammer)


1 round


30 alternating sledge hammer tire hits

40 wall balls

30 tire jumps

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Friday June 21 2019

 -Warm Up-2 rounds5 boot straps8 sciatic nerve floss5 single arm Russian swings20 sec hs hold 1 min single unders-Strength-4 sets 8 Strict Toes to Bar :30 L-Sit Hold :30 side…

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