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10/19/2019Warm-upAbmat Pizza Game *Every drop complete 3 Burpees Review + Warm-up Deadlifts (sets 3 building in weight) Rope Climb Review Wall Balls (sets of 5)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 20 w. a partner: 1 Rope Climb 10 Deadlifts (225, 155) 10 Wall Balls (20, 14) *One athlete completes a full round at a...

10/17/2019Warm-upWarm up Lower BodyWith a barbell + foam roller + heavy band 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges Green Band Walk x 10 Steps each direction Foam Roll each Adductor x 10 passes each Then 5 Rollover to split stretch 10 Lateral Cossack Squats 10 Bird Dogs with...

10/16/2019Warm-upDynamic Warm up with BarbellHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then grab barbells and complete: 8 Deadlifts 8 Muscle Cleans 8 Front Squat 8 Push Press 8 Goodmornings 8 Back Squats MetconRun Forrest (Time)For time: Run 1 Mile 100 Burpees Run...

10/15/2019Warm-upUpper Body Warm up 3-Way Banded Shoulder + Lat Stretch x 30s each position With a barbell + foam roller + light band 2 Rounds of: 6 Bent-over Rows 6 Push Press 6 Barbell Curls 25 Banded Pull-aparts 10 Passes Foam Roller on each Lat 10 Thoracic Rotations eachWeightliftingSplit Jerk (Weight)Split Jerk: 1RM...

10/14/2019Warm-upWarm up Lower BodyWith a barbell + foam roller + heavy band 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges Green Band Walk x 10 Steps each direction Foam Roll each Adductor x 10 passes each Then 5 Rollover to split stretch 10 Lateral Cossack Squats 10 Bird Dogs with...

10/12/2019Warm-upCoaches Choice MetconMetcon (AMRAP - Rounds and Reps)Teams of 2 AMRAP 25 25 Power Cleans (115/78) 50 Toes to Bar 100 Air Squats 50 Push ups 100 Cal Row Auxillary Work10 Min Light bike or row ...

10/11/2019Warm-upFoam Roll Thoracic Spine 1-2 inches + 20-30s each spot Then Thoracic Rotations: 2 x 10 ea. Then 2 Rounds of: 10 Pass Thrus 10 Banded Facepull-aparts 10 Banded Pull-aparts Then for 10 Minutes Jerk Drills WeightliftingSplit Jerk (Weight)Split Jerk: Heavy Double in 10 sets. Rest 2:00 - Intermediate: Moderate Double - Beginner: 8...

10/10/2019Warm-upFoam roll hamstrings x 1-2 spots 1-2 inches + 20-30s each spot Active Straight Leg Raises: 3 x 5 ea. Bird Dogs: 3 x 5 ea. Then 2 Rounds of: Banded Glute Bridge x 10 Green Band Walk x 10 left + right Then Review + perform 3-5 reps of each with a...

10/09/2019Warm-upRow 1k in two heats - resting athletes foam roll each lat x 1-2 inches x 20-30s per spot. Then with band - 10 Over and Back - 10 Around the World - 10 OHS Then, 10 Cook Squats w. OH Reach 10 Thoracic Rotations each side Then Muscle Snatch with an empty barbell:...