Wednesday June 28th, 2017: 5 FAVORITE PROTEIN SUPPLEMENTS

June 27, 2017

WARMUP Samson Stretch Pass Through’s Figure 8’s Hip Mobility Squat Therapy Shoulder Therapy Shoulder Mobility Banded Shoulder Prep Frankensteins Lunge Complex High Knees Butt Kicks Karaoke Side Shuffle Sprint/Back Pedal STRENGTH Strict Press- Find 1 RM WOD “Double Dip that Chip” 6min AMRAP 8 stoh 135/95 8 box jumps 30/24 24 double unders rest 3 […]

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Tuesday June 27th, 2017: 5 Full-Body Circuits To Carve Out Six-Pack Abs

June 26, 2017

WARMUP Samson Stretch Pass Through’s Figure 8’s Hip Mobility Squat Therapy Shoulder Therapy Shoulder Mobility Banded Shoulder Prep Good Mornings- 10 KB swings- 30 Russian Swings- 20 box jumps- 10 Situps- 25 CONDITIONING 20min cap 1mile run 2k row WOD “Tanto” 5 rounds of: 3min AMRAP: 3 power cleans 155/105 5 hspu 7 kb swings […]

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Monday June 26th, 2017: 11 Struggles People Who Work Out in the Evening Understand

June 25, 2017

WARMUP Samson Stretch Pass Through’s Figure 8’s Hip Mobility Squat Therapy Shoulder Therapy Shoulder Mobility Banded Shoulder Prep Good Mornings- 2×10 Wall Balls- 30 Russian Swings- 20 Double Unders- 50 STRENGTH Back Squat – Find 1RM   WOD “FRAN” 10min cap 21/15/9 Thrusters 95/65 Pullups L1: 65/35 L2: 75/45 Blog: 11 Struggles People Who Work […]

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Saturday June 24th, 2017: PARTNER WOD

June 23, 2017

PARTNER WOD 3 Rounds 30 hand release pushups 2 rope climbs 21 front squats 95/65 Then: 3 Rounds 30 t2b 21 ground to oh 95/65 Then: 3 Rounds 30 bar facing burpees 10 burpee pullups  

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Friday June 23, 2017: 4 Tips for Training Masters Weightlifters

June 22, 2017

WARM UP  Pass throughs  Figure 8s 3-way shoulder stretch Shoulder mobility Shoulder therapy 2 rounds:  High knees Butt kicks Side shuffle Knee Hugs  Frankensteins Quad pulls  Toe touches  STRENGTH Deadlift 6×2 @90-96% WOD “Body Weight Expo” 11min amrap 5 burpees 7 box jumps 24/20 9 situps 11 air squats Blog: 4 Tips for Training Masters […]

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Thursday June 22, 2017: How Long Should You Rest Between Sets? What the Science Suggests

June 21, 2017

WARM UP Hip mobility  Squat therapy Sampson stretch w/ hamstring Pigeon stretch Butterfly stretch Active spiderman  Active scorpion Cossack squats Skier squats Good mornings Plate squats  CONDITIONING “Run the Baseline” For time: 10min cap 400m run 40 squats 30 situps 20 pushups 10 pullups WOD “The Bearded Devil” For time: 20min cap 21-18-15-12-9-6-3 reps for […]

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Wednesday June 21st, 2017: STAY LEAN EAT MORE

June 20, 2017

WARMUP Samson Stretch Pass Through’s Figure 8’s Hip Mobility Squat Therapy Shoulder Therapy 15 pushups 15 t2b 15 wall balls 15 bodyweight lunges STRENGTH Strict Press- 6×2 @90-96% WOD “Reppin Cut Offs” 5 Rds for Reps: 1min SDHP 75/55 1min push press 75/55 1min cal row 1min rest Score is total reps completed in the […]

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Tuesday June 20th, 2017: What motivates regional athletes?

June 19, 2017

WARMUP Samson Stretch Pass Through’s Figure 8’s Hip Mobility Squat Therapy Shoulder Therapy 25 situps 30 sec plank 20 box jumps 10 bodyweight lunges 20 step ups 30 sec plank 25 situps STRENGTH Every 2 min for 12 mins (built up in weight) 1 Hang Squat Snatch + 1 Squat Snatch (Mod- 1 hang power snatch + […]

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Monday June 19th, 2017: Deadlift Plateau?

June 18, 2017

WARMUP Samson Stretch Pass Through’s Figure 8’s Hip Mobility Squat Therapy Shoulder Therapy 25 pushups 30 sec plank 25 wall balls 30 bodyweight lunges STRENGTH Back Squat- 6×2 @90-96% WOD “Heavy Cleaning” 3 RFT: 15 min cap 50 double unders 25 wall balls 20/14 15 hspu 5 squat cleans 185/135 L1: 75/45 L2: 95/65 L3: […]

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Saturday June 17th, 2017: Partner WOD

June 16, 2017

Partner WOD For time: 3 Rounds of: 42 Wall Balls 20/14 30 Toes-to-bar 18 Clean & Jerks 135/95 Then: 4 Rounds of: 30 Burpees 2 rope climbs then: 5 Rounds  of: 30 calorie row 20 kb swings 2/1.5 L1: 65/35 L2: 75/45 L3: 95/65 L4: 115/80 Announcements:  -The summer challenge is underway!  -We are rolling out […]

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