SATURDAY DECEMBER 3, 2016

December 2, 2016

WARM UP Row 500m  Pass throughs  Figure 8s  Prisoner stretch  Couch stretch  Figure 4 stretch  Calf stretch  3x  10 lunges  10 squats  5 push ups  WOD “Blake” (slightly modified) 4 RFT: 30 OH Plate Lunges 45/25 30 box jumps 24/20 20 wall balls 20/14 10 hspu

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FRIDAY DECEMBER 2, 2016

December 1, 2016

WARM UP 3x Spidermans Scorpions Cossack squats Downward dog Upward dog Quadruped rockbacks Thoracic twists STRENGTH Deadlifts 4X6 @70-80% WOD “Legless” 4RFT: 12min cap 15 taters 1.5/1 5 deadlifts 225/155 15 box jumps 24/20 L1: 95/65 L2: 135/95 L3: 185/125 ADV: 315/225 BLOG WHY SOME SWEAT MORE Hilary Achauer investigates the science of sweat and […]

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THURSDAY DECEMBER 1, 2016

November 30, 2016

WARM UP Pass throughs  Rev. pass throughs  Quadruped thoracic twists  Sampson stretch  Pigeon stretch  Calf stretch  Kb Ankle stretch  2x :30s arms only rowing  :30s hips and legs only rowing  : 60s row  CONDITIONING 5min Max Cal Row WOD “Let Freedom Ring” AMRAP 3: 21 Overhead Squats 95/65 21 Lat burpees over the bar Max […]

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WEDNESDAY NOVEMBER 30, 2016

November 29, 2016

WARM UP Shoulder mobility  Shoulder therapy  Door stretch  Calf stretch  3x 10 pass throughs  5 push ups into downward dog  5 spiderman with thoracic twist  STRENGTH Bench Press 4×6 @70-80% WOD “Can you Grip it?” 15min amrap 30 double unders 15 power snatches 75/55 30 double unders 15 t2b BLOG Switching to Weightlifting Shoes: Why […]

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TUESDAY NOVEMBER 29, 2016

November 28, 2016

WARM UP 1 min single unders  Shoulder mobility  Shoulder therapy  Hip mobility  Pass throughs  Figure 8s  Couch stretch  Pigeon stretch  Calf stretch  w/ empty bar  10 elbow rotations 3 strict press  3 just dip 3 push press  3 push jerk  3 split jerk  STRENGTH Jerk (from the rack) Take 15mins to build to today’s heavy […]

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MONDAY NOVEMBER 28, 2016

November 27, 2016

WARM UP  Pass throughs  Clean rack stretch Hip mobility  Couch stretch  Figure 4 stretch  Cossack squats  Thoracic rotations  Wrist stretch  3 Rounds  10 Good mornings  10 Squats  5 Scap pull ups  5 Beat swings  STRENGTH Front Squats  4×6 @70-80% WOD “Cinderella” From 0:00-3:00, perform 3 rounds of: 3 pull-ups 6 push-ups 9 squats From 3:00-6:00, […]

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SATURDAY NOVEMBER 26, 2016

November 25, 2016

WARM UP  Row 5 min easy Shoulder mobility  Shoulder therapy  Hip mobility  Pass throughs  Figure 8s  Sampson w/ hamstring  Scorpions Pigeon stretch w/ empty bar  10 elbow rotations 10 good mornings 3 strict press 3 push press  3 power cleans  3 front squats 3 thrusters   WOD 1000m row then: 40 thrusters 75/55  40 lateral bar […]

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FRIDAY NOVEMBER 25, 2016

November 24, 2016

WARM UP  Pass throughs  Rev. pass throughs  T-spine stretch on foam roller  2x Spidermans  Scorpions  Cossack squats  Downward dog  Upward dog  Thoracic twists STRENGTH Deadlift 4×8 @60-70% WOD “Bar Hoppin” 10min amrap 10 ohs 115/80 20 lateral bar hops 30 double unders L1: 65/35 L2: 75/45 L3: 95/65 BLOG  Flexibility for the Overhead Squat Greg […]

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THURSDAY NOVEMBER 24, 2016

November 23, 2016

HAPPY THANKSGIVING!!!  WARM UP 3x 10 Pass throughs  10 Rev pass throughs  10 Spidermans  10 Scorpions  10 Cossack squats  THANKSGIVING DAY  PARTNER  WOD   For time: 45 min cap  50 clusters 115/80 40 front squats 30 stoh 20 back squat 10 snatches  EMOM 5 burpees w/your partner WOD starts with 5 burpees L1:45/35 L2:75/45 L3:95/65 […]

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