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FRIDAY 180601

Warm-up: Individual… Run, Row or Bike Box Top Pigeon Stretch 12 banded Good Mornings Group… Run 200m Pigeon Stretch each side Spiderman Pose Holds each side 10 Jumping Spiders 10 Squats Hold 1 minute in the bottom of the squat with good posture 10 Squats…

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THURSDAY 180531

Warm-up: Individual… Row or Bike Crossover Symmetry 12 Banded Good mornings Group… 200m Jog 10 Dislocates 12 Leg Swings 10 Good Mornings 10 Squats 10 Push ups 10 Scorpions 45 Handstand hold Review the Snatch Positions…   Strength and Skill: Every 2 minutes, for 20…

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WEDNESDAY 180530

Warm-up: Individual… Row or Bike Crossover Symmetry 10 Scorpions Group… 200m Jog or 10 Burpees 10 Dislocates 10 Good Mornings Pigeon Stretch both sides 10 Squats High Knees Down Butt Kickers Back 10 Trunk Twists Discuss Goat work and options….   Skill and Strength: Take…

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TUESDAY 180529

Warm-up: Individual… Row or Bike Crossover Symmetry 12 Waiter Bows Group… Samson Lunges Down High Knees Back 10 Trunk Twists 10 Waiter Bows Butt Kickers Zombie Walks back 10 Scorpions 10 Squats Review Bodybuilding work and setup   Strength and Skill: Every 60 seconds, for…

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MONDAY 180528

Warm-up: Individual… 200m Run 15 Waiter Bows 10 Squats 10 push ups 10 Trunk Twists Butt Kickers Down High knees Back Review the workout with the coach….   Fitness and Performance: “Murph” For time: 1 mile Run 100 Pull-ups (sub Ring Rows) 200 Push-ups (sub…

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Scientists Discover 44 Genes Linked to Depression

Though we still have much to learn about the causes of depression—such as how much of it is determined by genetic factors, versus societal and lifestyle factors, versus other circumstances in life—a new study published in the Journal Nature Genetic appears to be making some…

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SATURDAY 180529

Warm-up: Individual… Row or Bike Crossover Symmetry 12 Banded Good mornings Group… 200m Jog Samson Lunges Down Zombie Walks Back Pigeon Stretch High Knees Down Broad Jumps Back 10 Squats 10 Push ups Review movements and warm them up…   Fitness: In teams of three,…

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FRIDAY 180525

Warm-up: Individual.. Row or Bike Crossover Symmetry 12 Hollow Rocks Group… 200m Jog 10 Dislocates 10 Good Mornings 10 Squats 10 Jumping Spiders Samson Lunges Down Spiderman Crawl Back 5 Burpee Pull Ups Review the workout…..then   2 Rounds of active warm up…. Fitness:  2…

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THURSDAY 180524

Warm-up: Individual… Row or Bike 12 Banded Good Mornings Box Top Pigeon Stretch Group… Zombie Walks Down High Knees Back Ostrich Walks Down Butt Kickers back 10 Scorpions Cobra Pose Review the Deadlift setup…   Strength and Skill: Every 2 minutes, for 12 minutes (6…

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