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SATURDAY 200829

Warm-up Coaches Choice! FITNESS 200829 Teams of 3AMRAP 30: 5 Hanging Leg Raises7/5 Calories on Rower10 DB Alternating Hang Power Snatches Dumbbell Increases Every 6 Rounds (Twice Per Teammate): PERFORMANCE 200829 Teams of 3AMRAP 30: 5 Toes to Bar7/5 Calorie Bike Erg5 Hang Power Snatches…

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FRIDAY 200828

Warm-up 200m Jog Coaches Choice! PERFORMANCE 200828 For Time [30 Minute Cap]: 100 Double Unders, 50 Sit-Ups25 Hand Release Push-ups80 Double Unders, 40 Sit-Ups20 Hand Release Push-ups60 Double Unders, 30 Sit-Ups15 Hand Release Push-ups40 Double Unders, 20 Sit-Ups10 Hand Release Push-ups20 Double Unders, 10 Sit-Ups5…

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THURSDAY 200827

Warm-up 200m Jog Line Drills Toe Walks DownHeel Walks BackWalking Lunges DownButt kickers BackOstrich Walks DownBunny Hops Back 15 Dislocates10 Good Mornings10 Leg Swings10 Squats With an Empty barbell…Warm up the front rack- then…. EMOM 5 1 Power Clean1 Front Squat1 Push Jerk **Increasing weight…

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WEDNESDAY 200826

Warm-up Wall Slides x 8-10 repsDislocates x 8-10 repsReverse Lunges x 8-10 steps Followed by… Air Squats x 8-10 repsScorpions x 8-10 repsAlternating Lateral Lunges x 8-10 steps Followed by… Banded Lat Pull-Downs x 8-10 repsScap Pullups x 8-10 repsAlternating Bowler Lunges x 8-10 steps…

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Warm-up 200m Jog15 Dislocates10 Leg Swings10 Reverse Lunges each Side Hold bottom of Air Squat x 60 seconds Followed by… (With empty barbell) 5 Deadlift, 5 Muscle Cleans, 5 Press In Split Jerk Position3 Power Cleans, 3 Jerk Grip Overhead Squats3 Squat Cleans, 3 Front…

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MONDAY 200824

Warm-up 200m Jog20 Waiter Bows10 Leg SwingsPigeon Stretch each sideDownward Dog5 Inch Worms10 Ring Rows With a moderate KB Stiff-Leg Sumo Deadlifts x 10 repsKB Swings x 10 repsKB Single leg DL x 10 reps per side Review and build to a working weight on…

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SATURDAY 200822

Warm-up Coaches Choice…. FITNESS 200822 Teams of 3 For Time (30 Minute Cap): 60 DB Clean and Jerks400 Meter Team Run30 Strict Pull ups (45 Ring Rows)400 Meter Team Run100 Burpees400 Meter Team Run30 Strict Pull ups (45 Ring Rows)400 Meter Team Run60 DB Clean…

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FRIDAY 200821

Warm-up 200m Jog Two Sets:Banded Good Mornings x 20 repsBird Dogs x 20 repsPush ups x 5 Reps With a Moderate KB….10 Single Leg KB Deadlift each side10 KB Swings10 KB Good Mornings Strength and Skill Every 2 minutes, for 12 minutes (6 sets): Deadlift…

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THURSDAY 200820

Warm-up 20 Arm Circles20 Swinging Arm Bear HugsDownward Dog10 Scorpions10 Push ups20 Jumping Jacks Single Dumbbell shoulder press x 8 reps each armSingle Dumbbell rows x 8 reps each arm With an empty barbell….Prep the front rack5 Strict Presses5 Push Presses Review the Tall Jerk…

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WEDNESDAY 200819

Warm-up 200m Jog15 Dislocates10 Good MorningsBanded Lat and Shoulder StretchDownward Dog HoldUpward Dog Hold10 Hollow Rocks10 Super mans10 Scap Pullups5 Strict Pullups30 Sec Handstand hold on the wall or Pike Pushup hold200m Jog Review the skill work stations for the day and then prep to…

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