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TUESDAY 171219

Warm-up: Individual… Row 500m Crossover Symmetry 10 Squats Group… 15 Leg Swings Flamingo Walks Down Butt Kickers back Spiderman Crawl Down High Knees Back 10 Dislocates 10 OH PVC Squats Review the OH Squat and warm up   ***On the 9th day of Christmas our…

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MONDAY 171218

Warm-up: Individual… Row or Bike Crossover Symmetry 15 Hollow Rocks Group… 200m Jog Samson Lunges Down Zombie Walks Back Pigeon Stretch Cobra Pose 10 Hollow to Arch transitions 8 Inch Worm Spiderman Push ups Review the Kipping swing progression as a group + Knees to…

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SATURDAY 171216

Warm-up: Individual… Row or Bike Crossover Symmetry 20 Waiters Bows Group… 200m Jog Skipping High Steps down Butt Kickers Back Zombie Walks Down Backwards Bear Crawl Back 10 Scorpions 10 Yoga Push ups Review movements and build to working movements…   Fitness: 9 rounds for…

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FRIDAY 171215

Warm-up: Individual… Row or Bike Crossover Symmetry 15 Hollow Rocks Group… 200m Jog 15 Dislocates 10 Good Mornings Bear Crawl Down Backwards bear Crawl back 10 Yoga Push ups 45 Sec Handstand hold or 3 Wall Walks Review the Strict Press   ***On the 6th…

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THURSDAY 171214

Warm-up: Individual… Row or Bike Couch Stretch both sides 10 High Box Step ups Group… Banded Hip Distraction on the rig Monster Walks Karaoke Down and Back Spiderman Crawl Down Butt Kickers back Review the back squat   ***On the 5th day of Christmas our…

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WEDNESDAY 171213

Warm-up: Individual… Ski rope 2 minutes 15 Banded Good Mornings 10 high Box step ups Group… 15 Dislocates 15 Leg Swings Pigeon Stretch both sides 10 Jumping Spiders 10 Squats 10 Hollow Rocks Review the Snatch Positions   **On the third day of Christmas our…

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TUESDAY 171212

Warm-up: Individual… Row or Bike Crossover Symmetry 10 Scorpions Group… 200m Jog 15 Dislocates 10 Trunk Twists 10 Yoga Push ups Cobra Pose 30 secs Review Bench and roll outs   ***On the second day of Christmas my coaches gave to me….a new one rep…

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MONDAY 171211

Warm-up: Individual… Row or Bike 2 minutes Crossover symmetry 20 Banded good mornings Group… 15 Leg Swings 10 Dislocates 15 Good Mornings Ostrich Walks Down Butt kickers back Zombie walks down High Knees Back Review Zombie Deadlift setup   ***On the first day of Christmas…

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SATURDAY 171209

Warm-up: Individual…. Row or Bike 2 minutes Crossover Symmetry 15 Dislocates 15 Good Mornings 10 Spidermans 10 Samson Lunges in place 10 Squats 10 Push ups   Fitness: “Three Peat” Teams of 3 AMRAP 25: 70/50 Calorie Row, 70 Burpees, 100 DB Power Snatches 60/40…

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FRIDAY 171208

Warm-up: Individual… Row or Bike Crossover Symmetry 15 Hollow Rocks Group… Samson Lunges down Backwards Bear Crawl Back Monster Walks 10 Scorpions Pigeon Stretch 10 Squats Review movements   Strength and Skill: Four sets of: Bulgarian Split Squat x 6-8 reps each leg @ 3…

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