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TUESDAY 20201229

Warm-up 200M Jog10 Sumo Inch Worms10 Waiter Bows5 Thread The Needle w/Reach per sideCalf StretchSupine Twist Stretch 2 Rounds:5 Plank Walk-out to Push-up5 Kip Swings5 Strict Pull-ups or Ring Rows Strength and Skill Every minute on the minute for 12 minutes:Min 1 – 8 Barbell…

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MONDAY 20201228

Warm-up 10 PVC Passthru10 PVC Good Mornings10 Leg Swings Front/Back Side/Side10 Internal/External Hip Rotations10 Air Squats w/Pause10 Bird Dogs10 Dead Bugs10 Single Leg Glute Bridges/legWrist Stretch Strength and Skill Every 1:30 for 12:00 (8 Sets):1 Front Squat @ 32X1* 3 Second Lowering, 2 Seconds in…

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SATURDAY 20201226

Warm-up 200M Jog10 Scorpions10 Downward/Upward Dogs10 Cat Cows10 Spiderman Stretch w/Reach10 Waiter Bows10 Reverse Lunges/leg10 Kip Swings Pigeon StretchWrist Stretch 2 Rounds: 7 Burpees 7 Air Squats FITNESS 20201226 As many rounds and reps as possible in 30 minutes (with a partner, alternating complete rounds):2…

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WEDNESDAY 20201223

Warm-up 200M JogLine Drills:Zombie WalksButt KicksLunge w/TwistForward LungesReverse LungesSpiderman Crawl Arm Circles (Forward/Reverse/Side-to-side)10 Kip Swings5 Ring Rows/Strict Pull-ups FITNESS 20201223 For Time with a 40(ish) Minute Cap:1 Single Arm Hang Squat Clean Thruster/arm (30-40/20-30#)2 Push Press/arm3 Single Arm Hang Power Clean and Jerk/arm4 Single Arm…

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TUESDAY 20201222

Warm-up 200M Jog10 Banded Passthru10 Banded Good Mornings10 Banded Pull-aparts10 Banded Front Raises10 Air Squats10 Hand Release Push-ups10 Bootstrappers10 Thread The Needle w/ReachChilds Pose StretchSupine (Lying) Twist Stretch Strength and Skill Every 1:30 for 12:00 (8 sets total, 4 Sets of Each):Interval 1: :20-30 Handstand…

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MONDAY 20201221

Warm-up 10 PVC Passthru10 PVC Good Mornings10 Leg Swings Front/Back Side/Side10 Internal/External Hip Rotations10 Air Squats10 Bird Dogs10 Dead Bugs10 Glute BridgesPigeon StretchPVC Front Rack Stretch * Coach-led barbell warm-up for Power Clean/Push Press/Jerk * Strength and Skill Every 2:00 for 12:00 (6 sets):1 Power…

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SATURDAY 20201219

Warm-up 200M Jog10 Scorpions10 Downward/Upward Dogs10 Cat Cows10 Spiderman Stretch w/Reach10 Waiter Bows10 Reverse Lunges/leg10 Kip Swings 2 Rounds:7 Burpees7 Air Squats FITNESS 20201219 For Time With a 35 Minute Cap (with a partner–alternating full rounds/4 rounds per partner):8 Rounds: 5 Russian KBS (70/53#) 10…

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FRIDAY 20201218

Warm-up :60 on Bike/Rower10 PVC Passthru10 PVC Good Mornings10 Internal/External Hip Rotations/side10 Overhead Reverse Lunges/side10 Scorpions10 Downward/Upward Dogs10 Cat Cows10 Super Bird DogsWrist Stretch:30 Supinated Bar Hang Barbell Warm-up for Snatch:5 Snatch Grip Deadlifts5 Dip and Shrug W/Barbell5 Muscle Snatches5 BTN Snatch Grip Push Press5…

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THURSDAY 20201217

Warm-up 200M Jog10 Banded Passthru10 Banded Good Mornings10 Banded Pull-aparts10 Banded Front Raises10 Air Squats10 Hand Release Push-ups10 Bootstrappers10 Thread The Needle w/ReachChilds Pose StretchSupine (Lying) Twist Stretch Strength and Skill Every 1:30 for 12:00 (8 Sets Total, 4 Sets Per Side):Kettlebell Turkish Get-up x…

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