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THURSDAY 180823

Warm-up: Individual… Row or Bike Box top Pigeon Stretch 10 Squats Group… 200m Pigeon Stretch Spiderman Pose with hip circles 10 Jumping Lunges 10 Goblet Squats with a pause in the bottom Review the Front Squat and take 7 minutes to warm up You can…

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WEDNESDAY 180822

Warm-up: Individual… Row or Bike Crossover Symmetry 10 Hollow Rocks Group… Bear Crawl Down 10 Push Ups 10 Hollow Rocks Zombie Walks Back 10 Squats 5 Inch Worms 3 Wall Walks Review the stations and setup…   Strength and Skill:   Three sets of: Dumbbell…

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TUESDAY 180821

Warm-up: Individual… Crossover Symmetry Bike or Row 10 Cat and Cows Group…. Foam Roll Upper back, Lats and Quads 10 Dead Bugs Spiderman Pose Down Dog 10 Scorpions 10 Squats 200m Jog Review the Snatch positions and setup   Strength and Skill: Every 2 minutes,…

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MONDAY 180820

Warm-up: Individual… Row or Bike Monster Walks Crossover Symmetry Group… 200m Run Russian Walks Down High Knees Back Samson lunges Down Zombie Walks Back 10 Dive Bombers 10 Glute Bridges Review the movements and structure….setup with bikes up front and lunges going across the gym…

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SATURDAY 180818

Warm-up: Individual…. Bike or Row Crossover Symmetry 15 Dislocates Group… 200m Jog 20 Arm Circles 10 Bear Hugs Downward Dog and Cobra Pose Spiderman Pose each side 10 Mountain Climbers 10 Push ups 10 Waiter Bows 10 Squats Review the layout of the workout and…

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FRIDAY 180817

Warm-up: Individual… Row or Bike Crossover Symmetry 12 Banded Good Mornings Group… Pigeon Stretch Spiderman Pose Kneeling Front Rack stretch 15 KB Swings 10 Goblet Squats 10 Goblet Lunges Review the Clean Positions Take a few (4-5) minutes to build to starting weights   Strength…

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THURSDAY 180816

Warm-up: Individual… Foam Roll Posterior and Quads Row or Bike 2 minutes Pigeon Stretch Group… 200m Jog 10 Hollow Rocks Cobra Pose Spiderman Position Holds each side 10 Squats 10 Jumping Lunges Review Back Squats Take 8 Minutes to build to a working set  …

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WEDNESDAY 180815

Warm-up: Individual… Row or Bike Crossover Symmetry 12 Dislocates Group… 15 Jumping Jacks 10 Waiter Bows Bear Crawl Down 10 Scap Push ups + 5 Push ups Crab Walks Back 10 Scorpions to open up shoulders/pecs Downward Dog Review the Bench Press   Strength and…

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TUESDAY 180814

Warm-up: Individual… Bike 2 minutes Crossover Symmetry 10 Hollow Rocks Group… 3 Rounds not for time at each station: 10 GHD Situps or 15 AbMat Situps 5 Burpee Pull ups 100m meter jog 30 Sec Handstand hold Review Skill work and get started.   Skill…

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