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August Athlete of the month: Frank Vanek

When did you start with Cumming Strength and Fitness? Summer 2020 Favorite Workout?  Weightlifting Least Favorite Workout?  Anything with Running in it Favorite Movement? Hand Stand Pushups (until Layton takes one of my pads away) Least favorite Movement? Bar Over Burpees Tell us a little bit about yourself (family,…

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Workouts Have Moved!

Daily workouts will now be posted and visible via the SugarWOD app. If you are a member, please set up your SugarWOD account so that you can follow along!

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WEDNESDAY 20210721

Warm-up 200M Jog/Bike/Row10 Banded Passthru10 Banded Pulll-aparts (crossbody/diagonal)10 Banded High Pulls10 Banded Face Pulls10 Cat Camel Stretches10 Downward/Upward Dog Transitions20 Plank Shoulder TapsSamson StretchBanded Shoulder Distraction Stretch 2 Rounds w/Moderate DB:5 Strict Press/arm5 Goblet Squats Strength and Skill Every 2:00 for 10:00 (5 sets):Split Jerk…

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TUESDAY 20210720

Warm-up 200M Jog10 PVC Passthru10 PVC Good Mornings10 PVC Kang SquatsPVC Front Rack Stretch10 Spiderman Lunges w/Reach10 Glute BridgesWrist StretchCalf Stretch on Rig 2 Rounds:8 Air Squats8 Reverse Lunges Strength and Skill Every 2:30 for 12:30 (5 sets):Back Squat for load:#1: 6 reps @ 60%#2:…

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MONDAY 20210719

Warm-up :90 Bike or Row10 Banded Passthru10 Banded Pull-aparts (Crossbody/Overhead)10 Banded Good Mornings10 Banded Overhead Squats10 Thread The Needle w/Reach10 Superman Holds10 Hollow Rocks10 Air Squats w/Thoracic ReachWrist Stretch * Coach-led Barbell Warm-up for Snatch * Strength and Skill Every 1:30 for 9:00 (6 sets):Low…

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SATURDAY 20210717

Warm-up Every :20 for 3:00:Jumping JacksWaiter BowsMountain Climbers 10 Arm Circles (Forward/Reverse/Crossbody)10 Spiderman Lunges w/Reach10 Superman Holds10 Hollow RocksWrist Stretch FITNESS 20210717 AMRAP 30 (with a partner–split reps in any way):20 Double Dumbbell Shoulder-to-Overhead (30/20#)30 Double Dumbbell Deadlift (30/20#)40 Box Step-overs (24/20″)50 Calorie Row Scoring: Rounds…

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FRIDAY 20210716

Warm-up 200M Jog15 PVC Passthru15 PVC Good Mornings15 PVC Overhead Squats10 Air Squat w/Thoracic Reach10 Bird Dogs10 Dead Bugs10 Internal/External Fire HydrantsPigeon StretchWrist Stretch * Coach-led Barbell Warm-up for Hang Clean/Jerk * Strength and Skill Every 2:00 for 12:00 (6 sets):Hang Clean + Front Squat…

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THURSDAY 20210715

Warm-up 200M Jog/Bike/Row10 Banded Passthru10 Banded Pull-aparts (crossbody/diagonal)10 Banded Face Pulls10 Scorpions10 Thread The Needle w/Reach10 Sumo Inch Worms20 Heel Walk Steps20 Toe Walk Steps Strength and Skill Every 1:30 for 12:00 (8 sets total—4 sets of each):Int 1 – 6 Double Kettlebell Single Leg…

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WEDNESDAY 20210714

Warm-up 200M JogLine Drills:High KneesButt KicksOstrich WalksLunge w/TwistSpiderman LungeSamson StretchHeel walksToe Walks 10 Internal/External Hip Rotations on Rig10 Banded Lateral Side Steps/leg20 Air Squats20 Reverse Lunges Strength and Skill Every 2:30 for 10:00 (4 sets):Back Squat for load:#1: 8 reps @ 60%#2: 6 reps @…

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TUESDAY 20210713

Warm-up 10 PVC Passthru10 PVC Good Mornings10 Matrix Turns10 Leg Swigs Front/Back Side/Side10 Scorpions10 Downward/Upward Dogs10 Cat Cows10 Glute BridgesStanding Forward Fold Stretch 2 Rounds:5 Scap Pull-ups5 Kipping Knee Raises5 Hand Release Push-ups Strength and Skill Every 2:00 for 12:00 (6 sets):Bench Press x 2…

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