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FRIDAY 20210423

Warm-up 10 Banded Passthru10 Banded Good Mornings10 Banded Pull-aparts (Crossbody/diagonal)10 Banded Face Pulls10 Bird Dogs10 Dead Bugs10 Glute BridgesWrist Stretch 2 Rounds:8 Scap Push-ups8 Kip Swings Strength and Skill Every 2:30 for 10:00 (4 sets):Shoulder Press for load:#1: 10 reps @ 60%#2: 8 reps @…

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THURSDAY 20210422

Warm-up 200M Jog/:60 Bike/:60 Row10 Leg Swings Front/Back Side/Side10 Spiderman Stretch w/Reach10 Thread The Needle10 Downward/Upward Dog Transitions10 Floor Facing Snow Angels10 Scorpions Wrist Stretch:40 Supinated Bar Hang Strength and Skill Choose from the following every 2:00 for 12:00 (6 sets): Choose from the following…

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WEDNESDAY 20210421

Warm-up 10 Banded Passthru10 Banded Good Mornings10 Banded Pull-aparts (Crossbody/diagonal)10 Banded Face Pulls10 Single Leg Fire Hydrants Internal/External [5/side]10 Superman Holds10 Single Leg Glute Bridges/legArm Circles (Forward, Backward, Crossbody) Calf Stretch on Rig FITNESS 20210421 5 Rounds for total time:20 Push-ups30 Russian Kettlebell Swings (53/35#)40…

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TUESDAY 20210420

Warm-up 10 PVC Passthru10 PVC Good Mornings10 PVC Kang Squats10 PVC Overhead Squats10 Alternating Cossack Squats10 Thread The Needle w/Reach (5/side)10 Reverse Lunges/side Wrist StretchBanded Shoulder Distraction Stretch ** Coach-led Barbell Warm-up for Snatch ** Strength and Skill Every 1:30 for 12:00 (8 sets):Power Snatch…

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MONDAY 20210419

Warm-up 10 Banded Passthru10 Banded Good Mornings10 Banded Pull-aparts (Crossbody/diagonal)10 Banded Face Pulls10 Spiderman Stretches w/reach10 90/90 Hip Switches10 Single Leg Fire Hydrants Internal/External [5/side]10 Bird Dogs10 Dead Bugs 2 Rounds:5 Scap Pull-ups5 Kip Swings5 Air Squats Strength and Skill Every 2:30 for 10:00 (4…

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SATURDAY 20210417

Warm-up Line Drills:Zombie WalksButt KicksHigh KneesSpiderman LungeLunge w/TwistSamson LungeWalking Hip StretchOstrich WalksWalking Inch WormsCrab WalksBear Crawls FITNESS 20210417 For time (with a partner):1000M Row 10 Rounds: 3 Hang Power Snatches (95/65#) 3 Burpees1000M Row 10 Rounds: 9 Deadlifts (95/65#) 6 Hang Power Cleans 3 Shoulder-to-Overhead1000M…

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FRIDAY 20210416

Warm-up 10 Banded Passthru10 Banded Good Mornings10 Banded Pull-aparts (Crossbody/diagonal)10 Banded Face Pulls10 Spiderman Stretches w/reach10 90/90 Hip Switches10 Single Leg Fire Hydrants Internal/External [5/side]10 Bird Dogs10 Dead Bugs:40 Supinated Hang From Bar Strength and Skill Every 2:00 for 8:00 (4 sets):Back Squat x 4…

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Athlete of the Month for May: Kate Sanders

When did you start with Cumming Strength and Fitness? I started CS&F in September of 2017 Favorite Workout?  DT, because it is very challenging to me. I love a good challenge even if it hurts! Side note: I used to HATE it! Least Favorite Workout?  I don’t know…

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THURSDAY 20210415

Warm-up :90 on Bike or Rower10 Downward/Upward Dog Transitions10 Scorpions10 Thread the Needle w/Reach (5/side)Banded Shoulder Distraction StretchPec Stretch on Rig 2 Rounds:5 Scap Pull-ups5 Kip Swings5 Hand Release Push-ups FITNESS and PERFORMANCE 20210415 As many rounds and reps as possible in 12 minutes:5/3 Strict…

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WEDNESDAY 20210414

Warm-up 200M Jog10 PVC Dislocates10 PVC Matrix Turns10 OHS w/PVC10 Cat Cow Stretches10 Bird Dogs10 Spiderman Lunges w/Reach10 Reverse Lunges/sideWrist Stretch — Coach-led barbell warm-up for Clean and Jerk — Strength and Skill Every 2:00 for 10:00 (5 sets):Build to a moderate and technical load…

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