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WEDNESDAY 190327

Warm-up: Individual… 400M jog Crossover Symmetry Group…. Butt Kicker Down High Knees back 12 Waiter Bows 5 Burpees Bear Crawl Down Backwards Bear Crawl Back :30 Sec Bar hang to warm up grip Review the work out and pieces, then setup a EMOM warm up……

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TUESDAY 190326

Warm-up: Individual… Foam Roll 2 minutes Bike 3 minutes Group…. Jog down and back 5 times Pigeon Stretch both side Spiderman Crawl Down High Knees Back 12 Squats Review the back squats and take 5-8 minutes to build up to 55% working on depth and…

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MONDAY 190325

Warm-up: Individual… Row or Bike Crossover Symmetry Shoulder mobility Group… 200m Jog 15 Dislocates 30 Sec Plank Plank walks (8 steps left and right- 8 forwards and backwards) 10 Situps Review the Dumbbell work for today   Strength and Skill: Every 2 minutes, for 16…

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SATURDAY 190323

Warm-up: 400m Jog 12 Good Mornings 12 Dislocates Group…. Coaches Choice   Fitness and Performance: In Teams of 3: 12 Minutes to Build to a Heavy Complex (High hang, Hang, from the floor power cleans) (One barbell, score is the sum of all 3 weights)…

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FRIDAY 190322

Warm-up: Individual… Row or Bike 3 minutes Crossover Symmetry Group…. 30 Jumping Jacks 5 Burpees 10 Push ups 15 Squats Review the workout…then 5,4,3,2,1 Thrusters and Pullups to prep for the workout   Fitness: 33-27-21-15-9 reps for time of: 65/45-lb. thrusters (Can sub with DB…

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THURSDAY 190321

Warm-up: Individual…. Row or Bike Crossover Symmetry Group…. LAX to Shoulders and Pecs 15 Dislocates 10 Scorpions to open chest 8 Slow Tempo push ups 30 Sec Plank hold Review the Bench and take 7 minutes to build to starting loads…..   Strength and Skill:…

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WEDNESDAY 190320

Warm-up: Individual… Row or Bike 12 High Box step ups 1:00 Jumping Rope Group…. 16 Lunges in place 10 In place inch worms 10 Squats :30 Pigeon Pose :30 Spiderman Pose each side 10 Goblet squats with a pause in the bottom Review the Back…

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TUESDAY 190319

Warm-up: Individual…. Row or Bike Crossover Symmetry Group…. 12 Dislocates 12 Good Mornings 10 OH Squats with PVC 10 OH Lunges with PVC 3-4 Minutes of PVC Snatch work…. Transition to the barbells to start building up….   Strength and Skill: Take 10 minutes to…

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MONDAY 190318

Warm-up: Individual…. Row or Bike Crossover Symmetry Group… 200m Jog High Knees Down Butt kickers Back Bunny Hops Down Russian Walks Back Review the movements to get going….   Fitness and Performance: Every 10 minutes, for 40 minutes (4 sets) for times: 40/30 Calories of…

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SATURDAY 190316

Warm-up: Individual…. Row or Bike Crossover Symmetry 12 High Box Step Ups Group…. Choices Choice….   Fitness: In teams of two, complete as many rounds as possible in 30 minutes of: “Dissecting Kelly” 400 Meter Run 30 Box Jumps or Step-Ups 30 Wall Ball Shots…

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