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WEDNESDAY 20210707

Warm-up :90 on Bike/Rower10 Banded Passthru10 Banded Pull-aparts (crossbody/diagonal)10 Spiderman Lunges w/Reach5 Plank Walk-outs to Push-up10 ScorpionsPigeon Stretch 2 Rounds:5 Scap Pull-ups5 Kip Swings5 Air Squats Strength and Skill Every 2:30 for 7:30 (3 sets):Back Squat x 8 Reps @ 10X1 * Focus for today…

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TUESDAY 20210706

Warm-up 10 PVC Passthru10 PVC Good Mornings10 Scorpions10 Downward/Upward Dogs10 Cat Cows10 Dead Bugs10 Bird Dogs10 Glute BridgesSeated Straddle Stretch 2 Rounds:5 Kipping Knee Raises10 Ostrich Walk Steps Strength and Skill Every minute on the minute for 10 minutes::10-20 Hanging L-Hold, Box L-Sit Hold, Ring…

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MONDAY 20210705

Warm-up 200M Jog/Bike/Row10 Banded Passthru10 Banded Pull-aparts (crossbody/diagonal)10 Banded Face Pulls10 Scorpions10 Thread The Needle w/ReachBanded Hamstring StretchWrist Stretch Strength and Skill Every 2:00 for 10:00 (5 sets):Shoulder Press x 3 Reps w/:01 Pause at Bottom* * Build to a challenging set of 3 for…

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FRIDAY 20210702

Warm-up :90 Bike or Row10 Banded Good Mornings10 Banded Side Steps10 Banded Passthru10 Banded Pull-aparts (Crossbody/diagonal)10 Spiderman Lunges w/Reach10 Plank Walk-outs to Push-up10 Single Leg Glute Bridges/sideWrist Stretch Strength and Skill Every 2:00 for 12:00 (6 sets):Push Press x 3 Reps (from the rack) *…

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July Athlete of the Month: Carmen Ames

When did you start with Cumming Strength and Fitness?  (I can’t remember exactly when I started at Cumming so I need help with that). When I started attending CS&F I was a “punchcard” member then decided this was the place for me.   Favorite Workout?…

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THURSDAY 20210701

Warm-up Line Drills:Butt KicksHigh KneesOstrich WalksCrab WalkWalking Lunge w/TwistSide Shuffle (down/back)Heel WalkToe Walk 2 Rounds:5 Scap Pull-ups5 Plank Walk-outs to Push-up Strength and Skill Every 1:30 for 9:00 (6 sets):Barbell Bent Over Row x 6 Reps* * Five working sets of 6 for today. Bent…

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WEDNESDAY 20210630

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/side10 Banded Pull-aparts (crossbody/diagonal)10 Banded Side Steps10 Banded Face PullsBanded Shoulder Distraction Stretch — Coach-led barbell warm-up for Snatch and Clean…

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TUESDAY 20210629

Warm-up Every :20 for 3:00 (Alternate between):Mountain ClimbersReverse LungesHollow Rocks/Tuck Rocks 10 Scorpions10 Downward/Upward Dog Transitions10 Banded PassthruBanded Hamstring StretchBanded Pec Stretch on Rig Strength and Skill Every 2:00 for 12:00 (6 sets total–3 sets of each):Int 1 – 15 Barbell Hip Thrusts*Int 2 –…

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MONDAY 20210628

Warm-up Line Drills:High KneesButt KicksZombie WalksSamson LungesSpiderman LungesWalking Hip StretchHeel WalksToe Walks 10 Banded Passthru10 Banded Pull-aparts (Crossbody/diagonal)10 Banded High Pulls10 Scorpions 2 Rounds:5 Hand Release Push-ups5 Air Squats w/Pause Bench Press 5×3 Bench Press for load:#1: 3 reps#2: 3 reps#3: 3 reps#4: 3 reps#5:…

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SATURDAY 20210625

Warm-up 200M Jog10 PVC Passthru10 PVC Good Mornings10 PVC Kang SquatsPVC Front Rack Stretch10 Air Squats w/Thoracic Reach10 Hollow Rocks10 Superman Holds10 Glute Bridges10 Floor Facing Snow Angels10 Big Arm Circles (Forward, Reverse, Crossbody) FITNESS 20210625 2 Rounds for Time with a Partner (Split Reps…

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