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SATURDAY 200801

Warm-up Coaches Choice…. FITNESS 200801 For time in teams of two… 800 Meter Run together15 Burpee Pullups immediately followed by… Ten rounds of:4 DB Power Cleans6 DB Deadlifts8 DB Shoulder to Overhead immediately followed by… 15 Burpees Pull ups800 Meter Run Together PERFORMANCE 200801 For…

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FRIDAY 200731

Warm-up 2 minutes on a machineArm Swings and Circles each way20 Swinging Bear Hugs10 Dislocates10 Leg Swings Each Way10 Spiderman Lunges10 Squats10 Push ups Review the positions and points of performance…. Strength and Skill 4 Total Sets of… Kneeling Dumbbell Strict Press – 6 reps…

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THURSDAY 200730

Warm-up 200m Jog20 Waiter BowsCobra PoseDownward Dog10 Hollow Rocks10 Supermans With an empty Barbell…. 10 Romanian Deadlifts10 Deadlifts Review the positions and proceed to build to the working weight for your sets. Strength and Skill Every 2 minutes, for 16 minutes (8 sets): Deadlift x…

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WEDNESDAY 200729

Warm-up 2 minutes on the machine or 400m JogCalf Stretch on Rig Post or WallCouch Stretch or Quad Stretch on each side15 Waiter Bows10 Down Ups10 Scorpions10 Push ups10 Kip Swings10 Scap Pullups5 Strict Pull ups or 10 Ring Rows10 Jumping Lunges10 Squats FITNESS 200729…

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Athlete of the Month for August: Lee Halverson

When did you start with Cumming Strength and Fitness?July 2018Favorite Workout?  Any Hero workout – specifically Murph Least Favorite Workout?  Really don’t have oneFavorite Movement? Hang Power clean Least favorite Movement? Handstands Tell us a little bit about yourself (family, job, sports, military, interests, etc.).2 sides of the same…

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TUESDAY 200728

Warm-up 2 minutes on the machinePigeon Stretch On each sideDownward Dog PoseFront rack/wrist mobility on the floor20 Mountain Climbers10 Down Ups10 Squats Grab an empty bar….Prep the front rack5 Front Squats5 Rack pulls5 front squats5 power cleans Build to a working weight…. Strength and Skill…

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MONDAY 200727

Warm-up 200M Jog15 Dislocates15 Good Mornings with a rotation10 Matrix turns20 Jumping Jacks10 reverse lunges10 Squats With an empty barbell…. 5 Snatch Grip Romanian deadlift5 Hang Snatches5 Behind the neck snatch grip Push Press5 Snatch Balances Review the positions and point of performance for the…

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SATURDAY 200725

Warm-up Coaches Choice….. FITNESS and PERFORMANCE and At Home 200725 “Team Barbara” Teams of 2AMRAP 30: 200M Relay (each teammate runs a 200M)20 Pull-ups30 Push-ups40 AbMat Sit-ups50 Air Squats Mobility Foam Roll LatsRoll PosteriorMash QuadsCouch Stretch on the wall

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FRIDAY 200724

Warm-up 200m Jog20 Waiter BowsPigeon Stretch Each SideBanded LatsBanded Lateral Walks- 10 steps each way10 Reverse Lunges10 Squats Review the Deadlift positions with an empty bar…begin building as the as the strength is across and not building. Strength and Skill Every 2 minutes, for 16…

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THURSDAY 200723

Warm-up 2 minutes on a machine15 Dislocates10 Good Mornings10 Trunk Twists30 Sec PlankCobra Pose10 Push ups10 Scorpions Review the Strict Press positions and Cues….. Strength and Skill Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of:Strict PressSet 1 – 5 reps @…

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