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WEDNESDAY 20210623

Warm-up Line Drills:High KneesButt KicksOstrich WalksLunge w/TwistSide Shuffle (down/back)Heel WalksToe Walks 10 Banded Good Mornings10 Banded Passthru10 Banded Pull-aparts (crossbody/diagonal)10 Banded Face PullsBanded Hamstring Stretch10 Bird Dogs10 Dead Bugs FITNESS 20210623 For Time with a 25 Minute Cap:800M Run40 Russian KBS (53/35#)40 SA DB Push…

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TUESDAY 20210622

Warm-up :90 Bike or Row10 Leg Swings Front/Back Side/Side10 Waiter Bows10 Downward/Upward Dog Transitions10 Scorpions10 Glute BridgesSeated Forward Fold StretchBanded Shoulder Distraction Stretch Strength and Skill Every 1:30 for 9:00 (6 sets total–3 sets of each):Int 1 – 4-6 Strict Pull-ups/Negative Pull-ups/Feet Elevated Box L-Pull-ups/Ring…

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MONDAY 20210621

Warm-up Line Drills:High KneesButt KicksZombie WalksSamson LungesSpiderman LungesWalking Hip Stretch 10 Banded Passthru10 Banded Pull-aparts (Crossbody/diagonal)10 Banded High Pulls10 Scorpions 2 Rounds:5 Hand Release Push-ups5 Air Squats w/Pause Strength and Skill Every 2:00 for 8:00 (4 sets):Front Squat x 3 Reps @ 31X1 55-65% of…

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SATURDAY 20210619

Warm-up 200M JogLine Drills:Butt KicksHigh KneesOstrich WalkCrab WalkSamson LungeSoccer StretchHeel WalksToe Walks 10 Downward/Upward Dog Transitions10 Scorpions10 Plank Walk-outs to Push-up FITNESS 20210619 As many rounds and reps as possible in 30 minutes (with a partner):Buy in–2,009M RowIn remaining time AMRAP:40 Box Step-ups (24/20″)20 Push…

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FRIDAY 20210618

Warm-up 200M Jog15 PVC Passthru15 PVC Good Mornings15 PVC Overhead Squats10 Air Squat w/Thoracic Reach10 Superman Holds10 Hollow Rocks10 90/90 Hip SwitchesPigeon StretchWrist Stretch * Coach-led Barbell Warm-up for Hang Clean * Strength and Skill Every 2:00 for 10:00 (5 sets):1 Hang Power Clean +…

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THURSDAY 20210617

Warm-up Line Drills:Butt KicksHigh KneesOstrich WalksCrab WalkWalking Lunge w/TwistSide Shuffle (down/back)Heel WalkToe Walk 10 Scap Pull-ups10 Kip SwingsBanded Shoulder Distraction Stretch Strength and Skill Every 2:00 for 12:00 (6 sets total–3 sets of each):Int 1: 3-6 Strict Pull-ups with :03 Negative or :03 Negative Pull-up…

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WEDNESDAY 20210616

Warm-up 2 Rounds::30 Bike or Row8 Lunges8 Downward/Upward Dog Transitions 10 Banded Pull-aparts10 Banded High Pulls10 Banded Face Pulls20 Heel Walk Steps20 Toe Walk StepsPrayer Stretch (Thoracic Stretch)Wrist StretchCalf Stretch Strength and Skill Every 1:30 for 9:00 (6 sets):2 Jerk Dips + 1 Push Jerk*…

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TUESDAY 20210615

Warm-up 200M Jog/Bike/Row15 Banded Good Mornings10 Banded Side Steps/side10 Banded Passthru10 Banded Pull-aparts (Crossbody/diagonal)10 Plank Walk-outs to Push-up10 Bird Dogs10 Dead Bugs10 Single Leg Glute Bridges/sideSeated Forward Fold Stretch 2 Rounds:6 Scap Pull-ups6 Kip Swings8 Ostrich Walk Steps Strength and Skill Every 3:00 for 9:00…

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MONDAY 20210614

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 Bridges Scoring: Strength and Skill Every 2:00 for 10:00 (5 sets):Pause Back Squat x 2 Reps @ 70-85% of your 1RM Back…

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SATURDAY 20210612

Warm-up Line Drills:Butt KicksHigh KneesZombie WalksSamson LungeWalking Hip StretchOstrich WalksHeel WalksToe WalksSide Shuffle (down/back)Grapevines (down/back) CS&F Field Day 2021 As many rounds and reps as possible in 30 minutes (with a partner):Partner Shuttle Sprint (partners alternate distances):10ft, 25ft, 50ft20 Medball Cleans/partner50ft Medball Lunge (Partner A)50ft…

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