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03/19/2019Warm-upRow 300 meters or Bike or Ski Erg x 60s. Then perform, 10 Hollow Rocks 10 Supermans 10 Burpees 10 Scorpions 3 inchworms with pushup Then grab medballs, 10 Squat with Med Ball 10 Strict Press with Med Ball 10 Wall Balls GymnasticsEMOM 10: MINUTE 1: 10-20s L-Sit Hold MINUTE 2: 20s Chest Facing Wall Handstand...

03/18/2019Warm-up High Knees up and back Butt Kicks up and back Lateral Shuffle up and back Spiderman Lunge 40 Ft 5 Inch Worm with push up Power Skips up and back 7 Min of toes to bar work WeightliftingBack Squat (Weight) 1) Back Squat Clusters: 4 x 2.2.2...

03/16/2019Warm-upPowerwalk Races Class sets up in two teams. Coach calls "3-2-1-go," and each "walker" leaves their mark. They "race" down and back and upon return, they high-five the person behind them in line, and that person takes off. Best of 3 wins Then High Knees Butt Kicks Spider...

03/15/2019Warm-upBanded Snatch Warm-up Then grab barbells and complete: 5 Muscle Snatches 5 Overhead Squats 5 Power Snatches 5 Overhead Squats 5 Bar Facing Burpees *Add desired metcon weight Then, 2 Rounds of: 3 Power Snatches 6 Bar Facing Burpees Rest 90s between rounds *Round 1 @80% *Round 2 @95%Metcon19.4 (Time)19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3...

03/14/2019Warm-up3 Rounds of: 5 Russian Swings right/left 5 Goblet Squats 5 Single Leg RDLs each side 5 Rows each side 10 Alt. Single Leg Glute Bridge (1 count on each rep) Then, Perform complex (2 Deadlift + 1 Power Clean + 1 Squat clean) with barbell x 2-3 sets adding light weight...

03/13/2019Warm-up200m Run Then, 3 Rounds of : 5 Hang Muscle Cleans 5 Upright Rows 5 Push Press 5 Barbell Curls 5 Bent-over rows 5 Yoga Push-ups *Rest as needed between movements/rounds. Then, 3 Hang Muscle Snatch w. empty bar on coaches call 3 Hang Power Snatch w. empty bar on coaches call *Rest 10-15s between setsBench Press (Weight)1a)...

03/12/20109Warm-upPartner Row 600 M alternate every 100 Meters.. Resting partner does burpees Then, Banded Ankle Rotations x 45s each side Then, 10 Air Squats 10 Squat Jumps 10 box step up/step down (alternating legs) 10 box jumpsGymnasticsEMOM 12: MINUTE 1: 20s Hollow Hold MINUTE 2: 20s Handstand Hold MINUTE 3: 10-15 Inverted Rows w....

03/11/2019Warm-upHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then, With an empty Barbell Complete: 10 RDL 10 Front Squat 10 Push Press 10 Clusters 10 Barbell Glute Bridges *Add weight to the barbell 8 BB Glute Bridges *Add weight to barbell 6 BB Glute...

03/09/2019Warm-upReview: Hang Power Cleans SDHP Then remaining time complete: 2 Rounds of: 5 SDHP 5 Hang Power Cleans 5 Overhead Squats *Add weight each set.MetconMetcon (AMRAP - Rounds and Reps)AMRAP 12 w. a partner: 6 Bar Facing Burpees 9 SDHP (115, 73) 12 Hang Power Cleans (115, 73) *One athlete completes a full round a time. Rest 2:00Metcon...

03/08/2019MetconWarm-upHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back 5 Inch worm with push up 2 Rounds of: 4 HSPU (or scaling option) 8 Alt. Step-ups 8 Walking OH DB Lunges or Front Rack DB Lunges 25 Ft. Bear Crawl or Handstand WalkCrossfit...