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11/21/2019Warm-upAMRAP 10 at a slow pace of: 10 Box jump 10 Jumping pull-ups 10 KBS 10 BW Walking Lunges 10 T2B or Knee Lifts 10 Push Press 10 Back Extensions (or supermans) 10 Wall balls 10 Burpees 20 Double undersMetcon35 Min Cap Filthy Fifty (Time)For Time: 50 Box jumps, 24" 50 Jumping...

11/20/2019Warm-up1) Foam Roll Lateral Hip: 20-30 seconds each 2) 2 Rounds at a slow pace Barbell Complex of: 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Push Press 5 Back Squats 5 Goodmornings 5 Bent-over Barbell Rows 10 X-Band Walks each direction Then, Review Power Clean + Hang Squat Clean CompleWeightliftingPower Clean x 2...

11/19/2019Warm-upFoam Roll Lats and Pecs 3 Minutes AMRAP 3 AMRAP 3 of: 10 Pass Thurs 10 Banded Facepull-aparts 10 Banded Pull-aparts Then: Half-Kneeling Landmine Press + Pull-up Set-up 4) Review all of today's metcon movements - T2B - OHS - Box JumpsWeightliftingLandmine Presses and pull ups are done as a super set Landmine Press...

11/18/2019Warm-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...

11/16/2019Remember Class is 3 PM today!!Warm-upCoaches Choice MetconHolleyman (Time)30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155# In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August...

11/15/2019Warm-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 WeightliftingPush Press (Weight)Push Press: 2RM in 9 sets. Rest...

11/14/2019Warm-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...

11/13/2019Warm-upPVC Game *Everytime PVC Drops 1st Drop: 10 Walking Lunges 2nd Drop: 10 Burpees 3rd Drop: 10 Hollow Rocks + 10 Supermans 4th Drop: 10 Front Squats w. empty bar Then, Review All Metcon Movements: - Hang Power Snatch - OHS - SDHPGymnasticsGymnastics Skill Choose 1 Movement to work on 5 minutes Then, EMOM 10: ODD Minutes:...

11/12/2019Warm-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 eachWeightliftingPush Press (Weight)Push Press: 3RM...

11/11/2019Warm-up3 Rounds of: 100 M Row 5 Power Cleans 5 Romanian Deadlifts 5 Front Squats 5 Banded Glute BridgesMetconHotshots 19 (Time)6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunSub Row if raining ...