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THURSDAY 20210401

Warm-up Line Drills:High KneesButt KicksToy SoldiersOstrich WalkLunge w/TwistSpiderman LungeSide Shuffle Down/Back 10 Scorpions10 V-ups or Tuck-ups10 Floor Facing Snow Angels Strength and Skill Every 2:00 for 10:00:5 Single Arm Kettlebell Turkish Sit-ups Per Arm* * Start light on these and progress in weight if they…

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WEDNESDAY 20210331

Warm-up :60 Bike or Row10 Banded Good MorningsSupine Banded Hamstring Stretch (each side)10 Downward/Upward Dog Transitions10 Scorpions Specific Warm-up (prior to workout):3 Rounds:5 Calorie Bike/Row @ Workout Pace5 Burpees— Rest 2 Mins Before Workout — FITNESS 20210331 5 Rounds for time:15/10 Calorie Row10 Burpees 10…

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TUESDAY 20210330

Warm-up :90 on Bike or Rower10 PVC Good Mornings10 Leg Swings Front/Back Side/Side10 Matrix Turns10 Bird Dogs10 Dead Bugs10 Glute Bridges Supine Twist Stretch:30 Supinated Bar Hang Strength and Skill Every 2:00 for 10:00 (5 sets):Deadlift x 3 Reps @ 75-85% of 1RM Deadlift* *…

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MONDAY 20210329

Warm-up 10 Banded Passthru10 Banded Good Mornings10 Banded Pull-thrus10 Banded Pull-aparts (Crossbody/diagonal)10 Banded OHS10 Banded Face PullsBanded Shoulder Distraction Stretch10 Air Squats w/Thoracic Reach10 90/90 Hip Switches Every :20 for 2:00 (2 sets of each):Plank on Elbows (facing floor)Side Plank on Elbow (left)Side Plank on…

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SATURDAY 20210327

Warm-up Line Drills:High KneesButt KicksToy SoldiersOstrich WalkLunge w/TwistSpiderman LungeSide Shuffle (down/back) 10 Downward/Upward Dog Transitions10 Scorpions10 Single Leg Glute Bridges/leg FITNESS 20210327 For Time (with a partner):400M Total Partner Walking Lunge ((200M per partner lunging together or ‘you go, I go’ on 400M))200 Calorie Row…

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FRIDAY 20210326

Class Timeline [Min 0:00-5:00] General Class Warm-up[Min 5:00-10:00] Heat 1 Specific Warm-up[Min 10:00–32:00] Heat 1 Workout[Min 32:00-37:00] Transition / Heat 2 Specific Warm-up[Min 37:00-59:00] Heat 2 Workout Warm-up [General Warm-up]:90 on Bike or Rower10 Air Squats10 Waiter Bows10 Floor Facing Snow Angels10 Bird Dogs10 Dead…

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THURSDAY 20210325

Warm-up Line Drills:High KneesButt KicksToy SoldiersOstrich WalkLunge w/TwistSpiderman LungeSide Shuffle Down/Back 10 Scorpions10 Downward/Upward Dog Transitions10 Floor Facing Snow Angels Strength and Skill Every 1:30 for 12:00 (8 sets total — 4 sets of each):Interval 1 : 8-12 Strict Handstand Push-ups or L-Seated DB Press…

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WEDNESDAY 20210324

Warm-up :90 on Bike or Rower10 PVC Dislocates10 PVC Good Mornings10 OHS w/PVC10 Cat Cow Stretches10 Bird Dogs10 Squat Jumps10 Spiderman Lunges w/Reach10 Reverse Lunges/side — Coach-led barbell warm-up for Snatch and Clean — Weightlifting Wednesday With a 35:00 running clock, every minute perform 1…

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TUESDAY 20210323

Warm-up :90 on Bike or Rower10 Scorpions10 Bootstrappers10 Sumo Inch Worms20 Heel Walk Steps20 Toe Walk StepsSamson Stretch10 Internal/External Hip Rotations on RigCalf Stretch on Rig 2 Rounds:5 Plank Walk-outs to Push-up10 Kip Swings Strength and Skill Every 1:30 for 12:00 (8 sets):Build to a…

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MONDAY 20210322

Warm-up 10 Banded Passthru10 Banded Good Mornings10 Banded Pull-thrus10 Banded Pull-aparts (Crossbody/diagonal)10 Banded Face PullsBanded Shoulder Distraction Stretch10 Spiderman Stretches w/reach10 90/90 Hip Switches10 Bird Dogs10 Dead Bugs20 Heel Walk Steps20 Toe Walk Steps FITNESS 20210322 For time:15 L Seated Presses (35-40#, 20-25#)20 Russian KBS…

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