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MONDAY 170626

Warm-up: Individual… Assault Bike 2 minutes Crossover Symmetry 15 Hollow Rocks Group… LAX to Pecs 20 Arm circles Downward Dog Pose 30 sec Child Pose 30 sec 10 Yoga Push Ups Bench Press Review   Strength and Skill: Five sets of: Bench Press x 4-6…

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SATURDAY 170624

Warm-up: Individual… Row 500m Crossover Symmetry Accumulate 25 KB Swings Group… 15 Dislocates 15 Good Mornings 15 Trunk Twists with PVC 15 Leg Swings 10 Spider Jumps (5 sec pause in each one working hips) 15 Slow Squats Warm up movements   Fitness: In teams…

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FRIDAY 170623

Warm-up: Individual… Assault Bike 2 Minutes Crossover Symmetry 10 Yoga Push ups Group… 20om Run 20 Waiter Bows Bear Crawl Down High Knees Back Rowing Review   Performance and Fitness: In teams of two, partners alternate rounds to complete five sets each of: 500 Meter…

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THURSDAY 170622

Warm-up: Individual… Assault Bike 2 minutes Crossover Symmetry 20 Banded Good Mornings Group… 15 Dislocates 15 Leg Swings 15 Trunk Twists 15 PVC OH Squats Bunny Hops Down Butt Kickers Back Snatch Review   Strength and Skill: Five sets of: Hang Snatch + Snatch Rest…

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WEDNESDAY 170621

Warm-up: Individual… Skip Rope for 2 minutes Accumulate 25 KB swings 15 Leg Swings Group… Downward dog for 30 sec/Upward dog for 30 sec (2 sets) 20 Jumping Spiders 15 Squats Back Squat Review and build to working sets   Strength and Skill: Eight sets…

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TUESDAY 170620

Warm-up: Individual… Row 5oom Crosover Symmetry 10 GHD Situps or 20 abmat situps Group… 15 Dislocates 15 Good Mornings 10 Yoga Push ups Bear Crawl Down Crab Walk Back Push Press Review   Strength and Skill: Four sets of: Push Press x 3-5 reps Rest…

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MONDAY 170619

Warm-up: Individual… Row 500m 15 Leg Swings 15 Hollow Rocks Group… 20 Good Mornings 10 Inch Worm Push Ups 10 Cossack Squats Zombie Deadlift Review   Strength and Skill: Deadlift Set 1 – 3 reps Set 2 – 2 reps Set 3 – 1 rep…

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SATURDAY 170617

Warm-up: Individual… Assault Bike 2 minutes Crossover Symmetry 15 Hollow Rocks Group… 200m Jog 10 Burpee Pull ups 20 Waiter Bows 15 Squats   Fitness and Performance: In teams of two, complete: 100 Pull-Ups or Ring Rows 400 Meter Farmer’s Carry (heavy, swap weights as…

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FRIDAY 170616

Warm-up: Individual… Assault Bike Crossover Symmetry 20 Good Mornings Group… 2oom Run 15 Squats 15 Hollow Rocks Butt Kickers Down High Knees Back   Fitness and Performance: Partners alternate whole rounds for time and complete four rounds each of: Row 250 Meters 5 Kettlebell or…

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THURSDAY 170615

Warm-up: Individual… Skip Rope for 2 minutes 15 Good Mornings 12 High Box steps Group… 3 movements in 3 minutes: 20 seconds on as you rotate through each movement Push ups Reverse Lunges Situps   Strength and Skill: Four sets of: Dumbbell Walking Lunges x…

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