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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...

09/04/2019Warm-upBanded Lat and shoulder stretch for 5 minutes Then 5 Walk-outs + 1 Push-up on each rep 50 Banded Pull-aparts 50 Banded Pushdowns 50 Shoulder taps Then 2 Rounds Floor Press with empty bar x 5 5 Plyo Push up WeightliftingFloor Press (Weight)Close Grip Floor Press: 4 x 5 @70%...

09/03/2019Warm-upSnatch Warm UP High Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then Grab a Bar 2 Rounds of 5 Hang Muscle Snatch 5 Overhead Squats 5 Hand Snatch into Overhead Squat 20 Banded...

09/02/2019Warm-upCoaches Choice MetconOn Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others. Spc. Frederick Greene, 29, of Mountain City,...

08/31/2019Warm-upPowerwalk Races Then, Review: - Wall balls - Buddy Carry - T2B - BurpeesMetconMetcon (AMRAP - Rounds and Reps)AMRAP 30 with a partner: Buy in: 400 Meter Partner Buddy Carry (split as needed) *Any heavy odd object can be used as a substitute here (a heavy sandbag is a good choice) Then, With remaining time...

08/30/2019Warm-up3 Minutes of: Minute 1: Single Unders Minute 2: Double Unders or Attempts Minute 3: Triple Under Attempts Then, Grab a barbell and 1 KB and complete: 15 Bent-over Barbell Rows 10 KB Windmills each side 15 Push Press w. empty bar 10 KB 1-Arm Rows each 15 Hang Power Cleans w. empty bar Then, Review the...