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9/16/2019

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Warm up – 10 min: 

  • 60 sec Close Grip Bar Hang
  • Band Series
  • 8 Side Step Ups/Leg @40X1
  • 10 DB External Rotations/side

Strength: 

  • Back squat 4×5
  • Strict Pull ups 4 x 4.3.2.1

Conditioning: 

Partner WOD – 5 sets each:

  • 6 Push Press
  • 8 Hang Power Cleans
  • 50 Double Unders

alternate rounds

9/13/2019

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Warm up – 10 min: 

  • 8 Eccentric Ankle Dorsiflexion/side
  • 10 Pause Goblet squats + 10 Kossacks
  • 60 sec Close Grip Bar Hang
  • 10 DF Cuban Press

Strength:

  • Front Squat 3×5
  • Strict Pull Ups 3 x Max Reps @30X3

Conditioning: 

6 sets – 1 min ON/OFF:

  • 15 Wall Balls
  • Power Cleans for Remainder

Score is total # of power cleans

Scale wall balls if needed to be unbroken to start each set

9/10/2019

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Skill: 

Bar Muscle Up

  • Tall Kneeling Straight Arm Band Pull down x 10
  • Shotguns/V-ups x 15
  • Banded Bar Swings
  • Banded Hips to Bar
  • Barbell + Band Transition
  • Jumping Bar Muscle Up
  • Banded Bar Muscle Up

W.O.D.

Partner WOD – 16 min AMRAP:

  • 40 Alternating DB Snatch
  • 40 Toes to Bar
  • 30 DB Hang Clean & Jerks
  • 30 Chest to Bar Pull ups
  • 20 Devil’s Presses
  • 20 Bar Muscle Ups

Split the reps

9/9/2019

By: 0

Today is Bring a Friend Day!  All classes are free to newcomers!

Warm up: 

Squat Progression – with slow eccentric & pause in bottom

  • Box Squat
  • Air Squat
  • Back Squat

Strength: 

  • Back Squat 3×5
  • Chest Supported Row 3×10-15

Conditioning: 

“Baseline”

For Time:

  • 500m Row
  • 40 Air squats
  • 30 Sit ups
  • 20 Push ups
  • 10 Pull ups

If you have a sub 4 min PR, do 2 rounds for time

9/6/2019

By: 0

Schedule Announcement:  

There will be no 5:30 PM Class today.  Thank you!

Warm up – 10 min; 

  • 8 Eccentric Ankle Dorsiflexion/side
  • 10 Pause Goblet Squats + 10 Kossacks
  • Tricep Openers
  • 1 Arm High Pull x 10/arm + Overhead Carry

Strength; 

  • Back squat 4×4
  • Strict Pull ups 4 x Max Reps @30X3

Conditioning: 

4 sets – 2 min ON/OFF:

  • 15 Wall Balls
  • 50 Double Unders
  • Clean & Jerks for Remainder

Score is total # of Clean & Jerks