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TUESDAY 20210112

Warm-up 10 PVC Passthru10 PVC Good Mornings10 Internal/External Hip Rotations/side10 Kip Swings10 Kipping Knee Raises10 Cat Cows10 Super Bird DogsWrist StretchSeated Forward Fold StretchBanded Shoulder Distraction Stretch Barbell Warm-up for Snatch:5 Snatch Grip Deadlifts5 Muscle Snatches5 BTN Snatch Grip Push Press5 BTN Snatch Grip Push…

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MONDAY 20210111

Warm-up :90 on Bike or Rower10 Sumo Inch Worms10 Spiderman Stretch w/Reach5 Thread The Needle/side10 Scorpions10 Alternating Cossack Squats10 Reverse Lunges/leg :60 Air Squat HoldCalf Stretch on Rig Strength and Skill Every 2:00 for 10:00 (5 Sets):8 Back Rack Reverse Lunges (from rack)* 5 working…

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SATURDAY 20210109

Warm-up 200M Run or :60 on Bike/Rower10 PVC Passthru10 PVC Kang Squats10 Leg Swings Front/Back Side/Side10 PVC Front Squats10 Spiderman Stretch w/Reach10 Scorpions10 Downward/Upward Dogs10 Cat Cows10 Super Bird Dogs10 Spiderman Stretch w/Reach10 Floor Facing Snow AngelsPigeon Stretch FITNESS 20210109 As many rounds and reps…

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FRIDAY 20210108

Warm-up 10 Banded Passthru10 Banded Good Mornings10 Banded Pull-aparts10 Banded Front RaisesBanded Shoulder Distraction Stretch 10 Internal/External Hip Rotations10 Downward/Upward Dog Transitions10 Super Bird Dogs 2 Rounds with a moderate dumbbell:6 Strict Presses per arm8 Single Leg Crossbody RDL Strength and Skill Every 1:30 for…

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THURSDAY 20210107

Warm-up :90 Bike or Row10 Scorpions10 Downward/Upward Dogs10 Hollow Rocks10 Superman Holds10 Reverse Lunges/leg 2 Rounds:5 Burpees10 Kip Swings FITNESS 20210107 Every 1:30 for 30:00 (20 Intervals Total–5 Rounds of each):Int 1 – 20/15 Calorie RowInt 2 – 12 Goblet Reverse Lunges (35-44#, 20-35#) [6/leg]Int…

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WEDNESDAY 20210106

Warm-up 10 PVC Passthru10 PVC Overhead Squats10 PVC Good Mornings10 Leg Swings Front/Back Side/Side10 Downward/Upward Dog Transitions10 Bird Dogs10 Dead Bugs10 Glute BridgesSeated Forward Fold StretchBanded Shoulder Distraction Stretch Strength and Skill Every 2:00 for 16:00 (8 sets total–4 sets of each):Interval 1 – 6…

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TUESDAY 20210105

Warm-up 3 Rounds::30 Bike or Row at Moderate Pace5 Air Squats5 Plank Walk-out to Push-up5 Kipping Knee Raises–Prayer Stretch10 ScorpionsPec Stretch on Rig Strength and Skill Every minute on the minute for 8 minutes (4 Sets of Each):Min 1 – :30 Max Effort Medball Russian…

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MONDAY 20210104

Warm-up 200M Jog10 Sumo Inch Worms10 Waiter Bows10 Spiderman Stretch w/Reach5 Thread The Needle/side10 Super Bird Dogs10 Alternating Cossack SquatsWrist StretchCalf Stretch Strength and Skill Every 2:30 for 12:30 (5 sets):Back Squat x 5 Reps @ 70-80% of your 1RM Back Squat* * 5 Working…

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SATURDAY 20210102

Warm-up 10 PVC Passthru10 Leg Swings Front/Back Side/Side10 Scorpions10 Downward/Upward Dogs10 Cat Cows10 Spiderman Stretch w/Reach10 Waiter Bows10 Kip Swings5 Strict Pull-ups or Ring Rows FITNESS 20210102 As many rounds and reps as possible in 30 minutes (with a partner–split reps any way):60 Calorie Bike30…

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WEDNESDAY 20201230

Warm-up :60 on Bike/Rower10 PVC Passthru10 PVC Good Mornings10 Internal/External Hip Rotations/side10 Reverse Lunges/side10 Scorpions10 Downward/Upward Dogs10 Cat Cows10 Super Bird Dogs10 Spiderman Stretch w/ReachWrist Stretch Barbell Warm-up for Power Clean:5 Clean Deadlifts5 Muscle Cleans5 Elbow Rotations/Side5 Hang Power Cleans5 Front Squats5 Hang Squat Cleans5…

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