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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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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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FRIDAY 20210625

Warm-up 200M Jog10 Banded Passthru10 Banded Pulll-aparts (crossbody/diagonal)10 Banded High Pulls10 Banded Face Pulls10 Air Squats w/Thoracic Reach10 Thread The Needle w/Reach10 Cat Camel StretchesSamson StretchBanded Shoulder Distraction Stretch 2 Rounds w/Moderate DB:5 Strict Press/arm5 Goblet Squats Strength and Skill Every 2:00 for 12:00 (6…

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THURSDAY 20210624

Warm-up Tabata (8 rounds of :20 on, :10 off):Sprint/BackpedalWalking LungesSide ShuffleWalking Inchworm 10 Downward/Upward Dog Transitions10 ScorpionsBanded Hamstring StretchBanded Shoulder Distraction StretchCalf Stretch on Rig Strength and Skill Every minute on the minute for 8 minutes::20 Handstand Hold Against Wall or Handstand Pike Hold or…

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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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