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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SATURDAY JUNE 25, 2016

June 24, 2016

WARM UP  High Knees Butt kicks Power skips Side Shuffle Frankestiens Knee Hugs Quad Pulls Walking Lunges Lateral lunges Squats Tuck Jumps WOD “Kelly“ Five rounds for time of: Run 400 meters 30 Box jump, 24/20 30 Wall ball 20/14

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FRIDAY JUNE 24, 2016

June 23, 2016

WARM UP Pass throughs Figure 8s Front rack stretch Shoulder mobility Shoulder therapy Sampson stretch Pigeon stretch Hip mobility Squat therapy STRENGTH Strict Press Find 1 RM  WOD “Gluteus Maximus”  For time: 12 min cap 1/2/3/4/5/6/7/8/9/10 Thrusters 95/65 Front Rack BB Lunges  BLOG Self Myofascial Release:  What Is It & How To Use It  By […]

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