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12/17/2019Warm-up1) 10 Inch Worm w. Push-up + Air Squats + 30 Jumping Jacks + 40 Single Unders + 50 Shoulder taps 2) Foam roll lats: x 60 seconds per side 3) AMRAP 4 of 8 Over and Back + 8 Banded Facepull-aparts + 8 Banded Pull-aparts...

12/16/2019Warm-up foam roll legs for 3 minutes 2) AMRAP 5 of: Cossack Squats, 5 per side Bird Dogs x 5 ea Banded Glute Bridge x 5 3) AMRAP 3 of: Squat Clean Thruster w. empty barbell x 3 Kneeling Jumps + Vertical Jump x 3 4) Review Front Box SquatsWeightliftingFront Squat...

12/14/2019Warm-upAB MAT Volleyball!!!MetconMetcon (AMRAP - Rounds and Reps)n teams of 2 AMRAP 30: Buy-in: 400 Meter Farmer Carry Then with the remaining time Max Rounds of: 30 Box Jump Overs (24, 20) 30 Squat Snatch (115/78) 30 Kipping Handstand Push-ups *ALL WORK is split as needed with one person working at a...

12/13/2019Warm-up1) foam roll lats: x 60 seconds per side. 2) AMRAP 4 of: Thoracic Rotations x 5 each Over and Back x 8 Banded Facepull-aparts x 8 Banded Pull-aparts x 8 3) AMRAP 3 of: Push-ups x 5 Partner Med ball passes x 10 4) Review Strength/Metcon Movements - Strict Pull-ups - Rollback...

12/12/2019Warm-up foam roll legs for 3 minutes 2) 3 Rounds of: Bird Dogs x 5 ea. Banded Glute Bridge x 5 2) 3 Rounds of: Tempo Goblet Squat x 3 Air Jump Squats x 5 3) Training Prep Deadlift Warm-up + ReviewWeightliftingDeadlift (Weight)10 x 3 @ 65% Every...

12/11/2019Warm-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)7 x 3 at between 65-75% MetconMetcon (AMRAP...

12/10/2019Warm-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)Bench Press - Heavy 4 in 7 sets. Rest...

12/09/2019MetconDynamic 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 WeightliftingPower Clean x 2 Squat Clean x...

12/07/2019Warm-upCoaches ChoiceMetconMetcon (AMRAP - Reps)AMRAP 20 with a partner - ascending reps: 3 Deadlifts (225, 153) 3 Burpee Pull-ups 100 Meter Row 6 Deadlifts 6 Burpee Pull-ups 100 Meter Row 9 Deadlifts 9 Burpee Pull-ups 100 Meter Row And so...

12/06/2019Warm-up1) foam roll lats: x 60 seconds per side. 2) AMRAP 4 of: Thoracic Rotations x 5 each Banded Pass Thru x 8 Banded Facepull-aparts x 8 Banded Pull-aparts x 8 30 Partner Med Ball Chest PassesGymnasticsChin Ups (Max reps)1) Chin-up + Negative: 5 x 4 (5s). Rest 2:00 ...