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09/16/2019WeightliftingWeightliftingPower Clean x1 Squat Clean x 1 (Weight)1) Power Clean + Squat Clean: Build to a heavy set. Rest 2:00 Reset on each rep Metcon90s Hip Hop (Time)"90s Hip Hop" For time: 10-8-6-4-2 Squat Cleans (155, 103) 5-4-3-2-1 Rope Climbs Rx+: (185, 123) (Legless Rope Climbs) 12 Min Cap ...

09/14/2019Warm-up:00 - 8:00 PVC Game * every time PVC Drops 1st Drop: 10 Walking Lunges 2nd Drop: 10 Jumping Jacks 3rd Drop: 10 Hollow Rocks + 10 Supermans 4th Drop: 10 V-ups Then 10 Box Jumps 10 Wall Balls 10 DB Hang Power Cleans (two DBs) 10 DB Push Press 10 Abmat Sit-ups 10...

09/13/2019Warm-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 eachGymnasticsHandstand Push-ups (Max reps)Handstand Push-up: Rx+:...

9/12/2019Warm-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 WeightliftingFront Squat Box Squat (Weight)Front Box Squat...

09/11/2019Weightlifting400 Meter Run as a group Review - Power Clean + Jerk 3 Muscle Cleans + 3 Push Press 3 Power Cleans + 3 S2OH *add weight 1 Power Clean + 1 S2OH *add weight 1 Power Clean + 1 S2OH Then Rope Climbs Review + ScalingMetconGlen (Time)For Time: 30 Clean and...

09/10/2019Warm-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...

09/09/2019Warm-upFoam roll each Lat for 30 sec Then 20 Wall Slides 20 Hollow Rocks 20 Banded Pass Thru Then With empty bar, review the push jerk and split jerk WeightliftingPush Press x1 Split Jerk x1 (Weight)Max in complex of: 1 Push Jerk + 1 Split Jerk Rest as neededMetconMetcon (Time)For time: 50...

09/07/2019Warm-up "Musical Medballs" Then Movement Review: Hang Power CleansMetconMetcon (Time)With a partner: 20 Rounds of: 7 Hang Power Cleans (155, 105) 7 Bar Facing Burpees 200 Meter Run *One athlete completes a full round at a time 40 Min Cap Auxillary WorkCash-out: 10 Minute Easy Jog or Light Sledpull Together...

09/06/2019Warm-upFoam Roll each Adductor x 30s each Then High Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back 2 Rounds of: With an empty barbell - 3 Muscle Clean + 3 Front Squats + 2 Power Clean. add Weight Then...

09/05/2019Warm-upRun 400 Meters Then 5 Minutes of the Ab Mat Pizza Game (Every drop perform 5 Jumping Squats and 5 Push ups Then Review - Overhead Squat + KBS + Box Jump OversMetconMetcon (Time)For time: 100 KBS (53, 35) 800 Meter Run 75 Overhead Squats (75, 53) 800 Meter...