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Friday 7.28.17 WOD
Warm-up “Burpee Breakdown” 8-6-4-2 Squat Thrust Push up Squat Jump Jumping Jack Skill Review With an empty Barbell: 5 Muscle Snatch 5 Back Squats 5 Power Snatch 5 Goodmornings 10 Single Leg Glute Bridge each leg w. 1 ct hold at top. *Add light weight and repeat one more round Strength 1) Box Squat 7 […]
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Friday 7.28.17 Kids Strength Class
Warm-up Coaches Choice! Strength Deadlift (2×2 empty bar 10 lifts to PR) Revisit deadlift WOD Coach choice!
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Thursday 7.27.17 WOD
Warm-up With a partner, one person working Row 250m x 2 rounds Partner resting performs: Foam Rolling of x 10 passes each: Calves Adductors WOD 3 Rounds (w. a partner) Row 1500 meters 10 Curtis P’s (115, 75) *30min Cap* RX: (95, 65) L2: (75, 55) L1: (65, 35) – Curtis P = 1 Power […]
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Wednesday 7.26.17 WOD
Mobility 3 Way Banded Shoulder + Lat stretch x 20s each + Jerk Review Warm-up With a light Kettlebell: 10 Turkish Get-ups (total) Then, 5:00 of Bodyweight movement x 10 reps each – Air Squats – Lunges – Push-ups – Sit-ups – Supermans – Hollow Rocks – Scorpions Strength Split Jerk from Rack 9min EMOM […]
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Wednesday 7.26.17 Kids Strength Class
Warm-up Me vs you- hold wall sit while partner works 10 inchworm 20 high knees 30 butt kicks 40 mt climbers 30 jumping jacks 20 sit ups 10 inchworm Strength Back Squat (2×2 empty, then 10 lifts ) Revisit back squat Take from rack- find pr Demo Pull ups- spend time finding the scale WOD […]
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Tuesday 7.25.17 WOD
Mobility 1a) High to Low Plank x 10 passes 1b) Shoulder Taps x 20 (alternating) 1c) Banded Lat Stretch x 20s each x 2 rounds Warm-up Box Programming Dynamic Warm-up Skill Review *Spend 10:00 teaching people the kip 10Min EMOM : ODD Minutes: 20s Kipping. Adv: T2B, Butterfly Pull-up EVEN Minutes: 20s L-Sit or L-Hold […]
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Monday 7.24.17 WOD
Mobility 60s Pigeon Pose on Box Each Side *This can be done on a 20, 24, 30″box. Warm-up 5:00 Dynamic + 2 Rounds of: 5 Heavy Russian Swings (squeeze glutes) 10 Wide Stance Heavy Goblet Squats 15s Elbow Plank (squeeze abs) Strength Front Squat Cluster 1) Front Squat Clusters: 6 x 1.1.1 (20s). Rest 2:00 […]
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Monday 7.24.17 Kids Strength Class
Warm-up Row vs plank hold 100 m at a time 14 total rounds: 7 rds each Special Strength Revisit clean and front squat WOD EMOM 14 min 2 Burpee 4 deadlift 6 goblet squats 8 kettle bell swings
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Sunday 7.23.17 WOD
Mobility Softball x 30s each Glute Lax Ball x 30s each pec Warm-up Fun Coaches Choice Warm-up Strength 12 Min EMOM: Minute 1: 10 Front Rack Reverse Lunges (135, 95) Minute 2: 1 TGU each arm Minute 3: 10 BB Rows (135, 95) Training Intent Completed in EMOM fashion today. Nothing here should be maximal […]
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Saturday 7.22.17 WOD
Warm-up Rowling x 6 Rounds w. partners – While one athlete rows the other two athletes complete 5 KBS/5 Burpee WOD Teams of 3: (40min CAP) Row 3k Then, 5 Rounds of: 30 KBS (70, 55) 30 Burpees Then, Row 3k RX: (55, 35) L2: (45,25) L1: (35, 25 Russian Swings) Training Intent Athletes can […]
