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SATURDAY 20201031

Warm-up 400M Jog10 PVC Passthrus10 PVC Good Mornings10 PVC Thrusters10 Leg Swings (Front/Back Side/Side)10 Scorpions10 Spiderman Stretch w/Reach2 Rounds:5 Burpees10 Air Squats FITNESS 20201031 AMRAP 30 with a partner, reps split any way:40 Wallballs (20/14#)40 Calorie Row30 SA DB Hang Clean and Jerks (40/30#)30 Calorie…

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FRIDAY 20201030

Warm-up 200M JogSamson Stretch10 Downward/Upward Dog Transitions10 V-ups or Tuck-ups10 Scorpions20 Reverse Lunges (10/leg)Pec Stretch on Rig:30 Supinated Bar Hang on Rig Review bench press/spotting and set up for bench Strength and Skill Every 2:00 for 12:00:Bench Press 4-4-3-3-2-2Start at 60-70% and build every set…

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THURSDAY 20201029

Warm-up :90 on Bike or Rower10 PVC Passthrough10 PVC Good MorningsLeg Swings Front/Back Side/Side10 PVC Front SquatsPigeon PoseSamson Stretch 2 Rounds:5 Strict Pull-ups or Ring Rows10 Air Squats — Review rope climb/modified rope climb technique and prepare for EMOM — Strength and Skill EMOM 15:Min…

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WEDNESDAY 20201028

Warm-up 10 Banded Pass Thru10 Banded Pull Aparts10 Banded Front RaisesBanded Shoulder Distraction StretchArm Swings (Forward, Back, Crossbody)10 Plank Walk-outs to Push-up10 Cat Cow Stretches10 Thread The Needle w/Reach10 Reverse Lunges10 Squat JumpsToe Walks/Heel Walks Strength and Skill Every minute on the minute for 8:00::20-30…

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TUESDAY 20201027

Warm-up 200M Easy Jog 10 PVC Dislocates10 PVC Good Mornings10 Matrix Turns10 Front Squat w/PVC10 Cat Cow Stretches10 Bird Dogs10 Squat Jumps10 Reverse Lunges/side — Coach-led barbell warm-up for Power Clean — Strength and Skill Every 3:00 for 15:00 (5 sets):Power Clean 1.1.1 (Rest :20…

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MONDAY 20201026

Warm- up 2 minutes on bike/rower at moderate pacePigeon Stretch10 Spiderman Pose w/reach10 Bootstrappers10 Bird Dogs10 Dead Bugs10 Single Leg Glute Bridges/Side10 Thread The Needle Reaches (5/side) Strength and Skill Every 2:00 for 18:00 (9 Sets):Back Squat WavesSets 1-3:3 reps @ 60%2 reps @ 70%1…

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SATURDAY 20201024

Warm-up 200M Jog 15 Waiter Bows10 Reverse Lunges/side10 Downward/Upward Dog Transitions10 Thread The Needles10 Scorpions10 Glute Bridges10 Plank Walk-outs to a push-up — Warm up barbell/dumbbell movements w/team — FITNESS 20201024 For Time (in teams of 3) with a 35 minute cap:150 Calorie Row **21…

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FRIDAY 20201023

Warm-up :90 on Bike or Rower10 PVC Dislocates10 PVC Good Mornings10 Matrix Turns10 OHS w/PVC10 Cat Cow Stretches10 Bird Dogs10 Squat Jumps10 Reverse Lunges/side — Coach-led barbell warm-up for OHS — Strength and Skill Every 2:00 for 16:00 (8 Sets):2 Snatch Grip Push Press +…

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THURSDAY 20201022

Warm-up 200M JogSamson Stretch10 Downward/Upward Dog Transitions10 Scorpions10 Plank Walk-outs to a push-up10 Glute Bridges10 Reverse Lunges/sidePec Stretch on Rig Review Rear Foot Elevated Split Squats Strength and Skill Every 3:00 for 15:00 (5 Sets):8 Rear Foot Elevated Weighted Split Squats (Per Leg)* * All…

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WEDNESDAY 20201021

Warm-up Tabata Jump Rope (8 sets :20 on/:10 off):Single-undersSpeed StepsSingle Leg Single Unders (Right)Single-undersSingle Leg Single Unders (Left)Single-undersSpeed StepsDouble-Unders 10 Air Squats w/Thoracic Reach10 Spiderman Stretches5 Thread The Needle w/Ceiling Reach/side:30 Supinated Bar Hang — Strength Explanation and Barbell Set-up — 2 Sets:5 Elbow Rotations…

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