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Monday January 20Warm-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 StrengthFront Squat (Weight)Build to a...

Saturday January 18Warm-upPVC Game * every time PVC Drops 1st Drop: 10 Walking Lunges 2nd Drop: 10 Burpees 3rd Drop: 10 Hollow Rocks + 10 Supermans 4th Drop: 10 Air Squats Then, AMRAP 6 of: 7 Hang Power Cleans 7 Wall balls 7 Push Press 20 Double Unders or Attempts MetconMetcon (2 Rounds for...

Friday January 17Warm-upBench Press Warm Up Foam roll pecs and lats AMRAP 3 of 10 Over and Back 10 Banded Facepull-aparts 10 Banded Pull-aparts 10 Thoracic Rotations (5 each side) Then: 5 Inch Worm with Push Up 10 Pec Rolls (5 per side)WeightliftingBench Press (Weight)1 A) 5 x 5 Rest 45s. – Build...

01/16/2020Warm-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...

01/15/2020Warm-upMusical Med Balls When you go out get on a rower and row at an easy pace MetconMetcon (Time)For total time: 500 Meter Row 400 Meter Run 200 Dubs Rest 2:00 500 Meter Row 400 Meter Run 100 Air Squats Rest 2:00 500 Meter Row 400 Meter Run 100 Push-ups 30 Min CapAuxillary Work Rollback Triceps Extensions:...

01/14/2020Warm-upWarm-up Upper Body Up and Back with High Knees Butt Kicks Lateral Shuffle 5 Inch Worm with push ups Then 3 Rounds of: 5 Barbell Rows 5 Barbell Push Press 10 Banded Pull-aparts - supinated grip 10 banded pushdowns - neutral grip WeightliftingSingle Arm DB Push Press (Weight)1A Single Arm...

01/13/2020Warm-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 Warm-upAMRAP 3 - 5 KB RDLs (squeeze...

01/11/2020Warm-upMusical Medballs Then, Movement Review: Hang Power Cleans Front SquatsMetconAuxillary Work3 Rounds of: banded pushdowns x 15 Alternating DB Curls x 10 eachMetcon (AMRAP - Rounds and Reps)With a partner: AMRAP 20: 7 Hang Power Cleans (155, 103) 7 Front Squats 150 Meter Row *One athlete completes a round at a time ...

01/10/2020Warm-upUpper Body Warm Up with Shoulder TapsFoam Roll for 3 Minutes plus 20 Thoracic Rotations Then 10 Inch Worms 20 Air Squats 30 Jumping Jacks 40 Single Unders 50 Shoulder Taps Then 2 Rounds 10 Banded Pass Thru 10 Banded Face Pulls 10 Banded Pull Aparts WeightliftingPush...

01/09/2020Warm-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 MetconMetcon (Time)For time: 2k Row (or 1 Mile...