WEDNESDAY JULY 6, 2016

July 5, 2016

WARM UP Row 500m Pass throughs Reverse pass though Figure 8s 3-way banded shoulder stretch Clean rack stretch Couch stretch Active spidermans  Active scorpions  2 rounds not for time(empty bar):  10 Good mornings 10 Front  squats 10 OH squats 5 Strict press 5 Push press STRENGTH Push Press 5×3 @80-85% WOD AMRAP 10 of: 10 […]

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TUESDAY JULY 5, 2016

July 4, 2016

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  STRENGTH Back Squats 5×2 pause squats (2-3 sec) + 2 normal tempo squats 75-85% WOD 21/15/9 Deadlifts 225/155 Box jumps 30/24 L1: 95/65 L2: 135/95 L3: 185/125 ADV: 315/205  […]

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MONDAY JULY 4, 2016

July 3, 2016

  WARM UP  2x: 1 minute of single unders 10 Pass throughs 10 Reverse pass throughs 10 Figure 8s :30s Clean rack stretch 10 PVC good mornings Hip mobility  10 Active spidermans 10 Active scorpions  5 Beat Swings  WOD  “MIAGI “ (all class to finish) 50 deadlift 135/95 50 Double Kb Swings 1.5/1 50 pushups 50 […]

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SATURDAY JULY 2, 2016

July 1, 2016

WARM UP  Jog 200m  5 inchworms  Knee hugs Quad pulls Frankensteins Toe touches Shoulder mobility Shoulder therapy Lat Stretch Scap pull ups Beat Swings  WOD With a running clock… At the 0:00 1,000m Run 30 Power Cleans, 135/95 25 c2b At the 10:00 20 Power Cleans, 155/105 800m run 25 t2b At the 20:00 25 […]

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FRIDAY JULY 1, 2016

June 30, 2016

WARM UP  Pass throughs Reverse Pass throughs T-spine stretch on foam roller  Shoulder Mobility  Shoulder therapy 2 rounds not for time:  Row 250m  10 Sumo stance good mornings  10 Squats  STRENGTH Hang Power Snatch 5×5 (build up) *can’t drop the bar   WOD 11min amrap 5 power snatch 95/65 7 sdhp  9 kb swings 2/1.5 […]

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THURSDAY JUNE 30, 2016

June 29, 2016

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  WOD 45min amrap 17 Power Cleans 135/95 75 air squats 400m  plate run 45/25 L1: 65/35 L2: 75/45 L3: 95/65 L4: 115/80 ** Scaled plate run as needed […]

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WEDNESDAY JUNE 29, 2016

June 28, 2016

WARM UP Jog 400m Pass throughs Figure 8s 3-way banded shoulder stretch Shoulder mobility Hip mobility Squat therapy Couch Stretch :30 Seated Pike :30 Foam roll calf :60 each   STRENGTH Push Press 5×5 @70-75% WOD 20min amrap 200m run 20 stoh 115/80 20 wall balls 20/14 L1: 65/35 L2: 75/45 L3: 95/65 BLOG  THE […]

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**4th of July Announcement**

  Class Schedule for 7/4/16 8:30am  9:30am 

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TUESDAY JUNE 28, 2016

June 27, 2016

WARM UP  Pass throughs Figure 8s Shoulder Mobility Shoulder therapy Hip mobility Squat therapy 1 min of single unders  Sampson stretch w/ hamstring Active spidermans  Active scorpions  Side to side squats Pigeon stretch Calf stretch STRENGTH/CONDITIONING EMOMX12 (each movement on its own minute) 0-1: 5 TNG Hang Power Cleans (you choose the weight; if you drop […]

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MONDAY JUNE 27, 2016

June 26, 2016

WARM UP  Row for 5 min, increase intensity each minute Pass throughs  Firgure 8s  Shoulder mobility Shoulder therapy Hip mobility Ankle stretch 2 rounds not for time:   10 Active spidermans 10 Active scorpions  10 Cossack squats 10 Plate Squats  STRENGTH Back Squats 5×2 pause squats (2-3 sec) + 3 normal tempo squats 65-75% WOD […]

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