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5.23.17 Box Brief
Week of 5.20.17 Programming Breakdown Community Events (24 in 24) Memorial Day Schedule FREE Movement Screening!
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Wednesday 5.24.17 WOD
Memorial Day Monday 5.29.17 7:30am WOD 8:30 WOD w/ babysitting 9:30 WOD w/ babysitting 10:30 WOD Mobility: 5min Wall Slides x 20 reps + Banded Lat Stretch x 1:00 ea. side Warm-Up: 10min 2-3 Sets of: 5 Bent-Over Rows 5 Yoga Push-ups 5 Push Press 10 Band Pushdowns 10 Band Pull-aparts Rest as needed. Go […]
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Tuesday 5.23.17 WOD
Warm-up With a partner Complete: 30 Partner Wallballs 15 Chest Passes w. medball 10 Burpees (5 each) 30 Partner Wallballs 15 Chest Passes 10 Burpees (5 each) Prep Snatch Drills w. a empty BB – OHS x 5 – Hang Muscle Snatch x 3 – OHS x 5 – Hang Power Snatch x 3 – […]
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Monday 5.22.17 WOD
Happy Birthday 30th Jules Burstein & 49th Adam Feinberg! Mobility: 5min X-Band Walks x 10 steps each direction Warm-up: 10min Dynamic –Then– Power Clean Drills: Front Squat x5 Dip-Shrug x5 Muscle Clean (from hip) x5 Hang Power Clean x5 Squat Clean x 5 –Then– 10 Back Squat w. bar 10 Good Mornings Strength: 15min Back […]
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Sunday 5.21.17 WOD
Mobility Foam Roll x 30s each -Lats -Thoracic Spine -Glutes -It Bands -Calves Warm-up Dynamic Warm Up –Then– 1 Time Through: 75 Single Unders Then with empty barbell: 10 Thrusters 8 Muscle Cleans 6 Front Squats 10 Russian Swings 10 Alt. Step-ups 8 Power Cleans 6 Front Squats Then, 75 Single Unders WOD 4 Rounds […]
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Saturday 5.20.17 WOD
Warm-up: 5min Dynamic Warm-up – High Knees – Butt Kickers – Soldier Kicks – Walking Lunges w. a twist – Carioca – Jumping Jack Shuffle – Broad Jumps – Back peddle Ect. WOD: 35min Teams of 2 30min AMRAP 100 Meter Run 10 Rx+ C2B, Rx Pull-ups 10 Push Press (115,75,95,65) 30 Double Unders *One […]
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Friday 5.19.17 Box Brief
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Friday 5.19.17 WOD
Mobility Grab a light KB and perform: – 10 Goblet Lateral Squats each side – 10 Wide Stance Goblet Squats – 10 Glute Bridges w. 1 ct hold (squeeze glutes) at top Warm-up Dynamic Warm up –Then– 2 Sets of: 3 Power Cleans 3 Front Squats 3 Sumo Deadlifts 3 Bar Facing Burpees 10 […]
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Thursday 5.18.17 WOD
Mobility Foam Roll Adductors x 10 passes each + 5 Roll-over to split Stretch Foam IT Bands x 10 passes each Warm-up Dynamic Warm Up –Then– Run 400m –Then, Coach led– Grab an Empty BB: 5 Muscle Snatches 10 Reverse Lunges in Place 5 Hang Power Snatch 10 Air Squats 5 Power Snatch 10 Sit-ups […]
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Wednesday 5.17.17 WOD
Bring a friend day! Explanation of programming layout Mobility: 5min Lax Ball, 30s on the following: – Pecs – Scapular – Triceps Warm-up: 10min Dynamic Warm Up –Then– 2 Rounds with a light KB 5 KB Push Press each 5 Single Arm Russian Swing each 5 KB Windmills each 5 Goblet Reverse Lunge each 5 […]
