Tuesday May 24th, 2017

Tuesday May 24th, 2017

Mobility: – Standing Shoulder CARs 2 Shoulder Circles Forward and Backwards + 2 Arm Circles – Ankle CARS Armzzzzz: 3 Sets: 15 Standing DB Curls 12 Single Arm DB Arnold Curls Per Arm 15 Barbell Reverse Curls 12 Single Arm Tricep Kickbacks Per Arm Strength:…

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Monday May 23rd, 2017

Monday May 23rd, 2017

Mobility- – Standing (chest up/hands off floor) Wide Leg Split Stretch (go as low as you can in the splits and hold) 2x45s – Overhead Wall Ball Squat Hold 2x40s WarmupEndurance- Pick: A) EMOM 5 3 Hang Power Cleans (115/75) + 4 Toes To Bar…

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Saturday May 20th, 2017

Saturday May 20th, 2017

Mobility- Hip Circles 2×10/leg, Couch Stretch High/Low positions 2x30s each, 2x 10 Standing Prone Trap Raises + 5 Hanging Protraction/Retraction Warmup: Team Sandbag Toss- Long Distance Edition The Class will be divided into two teams. The teams will line up and on the count of…

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Friday May 19th, 2017

Friday May 19th, 2017

Mobility – 10 Back Rolls, 90/90 30s/side, Neck Rolls x2/direction, Standing Cat/Cow x2/direction. Wall Slides x10, Standing Shoulder Cars x5/arm/direction, Standing Scap Cars x5/arm/direction, Warmup: 2 Rounds 400m Run 40 Squats Strength: 4 Sets 3 Hang Squat Cleans (225/155) 10m Single Leg Broad Jump/Leg 20m…

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Thursday May 18th, 2017

Thursday May 18th, 2017

Mobility: – Wall Splits/Wall Squats 2×40/40 – Banded Shoulder Stretch 2x20s all directions Skill: Legcessory- EMOM 9- Minute 1- 20m Walking Lunge Minute 2- 5 KB Step ups Per Leg (20) Minute 3- 10 KB Alternating Jumping Split Lunges (same as step ups) Strength- Barbell…

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Wednesday May 17th, 2017

Wednesday May 17th, 2017

Mobility: -Band Pull Aparts 2×10 – Bear Sits 1×10, each transition is slow and controlled Skill: ABZZZZZ For Completion: 3 Sets: * it is not an EMOM but your goal is to stay with the pace of the class and do the holds on the…

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Tuesday May 15th, 2017

Tuesday May 15th, 2017

Mobility: – Standing Shoulder CARs 2 Shoulder Circles Forward and Backwards + 2 Arm Circles – Ankle CARS Armzzzzz: AMRAP 10 10 Single Arm DB Tricep Extensions 12 Seated DB Curls 10 Reverse Bar Curls 12 Close Grip Push-ups Strength: Option 1: Weightlifting- Thruster 2-2-2-2-2,…

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Monday May 15th, 2017

Monday May 15th, 2017

Mobility- – Standing (chest up/hands off floor) Wide Leg Split Stretch (go as low as you can in the splits and hold) 2×40 – Overhead Wall Ball Squat Hold 2x40s WarmupEndurance- Pick: EMOM 5 2 Power Cleans + 10 Double Unders/Lateral Bar Jumps + 2…

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Saturday May 13th, 2017

Saturday May 13th, 2017

Mobility- Hip Circles 2×10/leg, Couch Stretch High/Low positions 2x30s each, 2x 10 Standing Prone Trap Raises + 5 Hanging Protraction/Retraction Warmup: Team Wall Ball Shuttle Sprint Race- The Class will be divided into two teams. There will be pylons set up at 10m and 20m…

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Thursday May 11th, 2017

Thursday May 11th, 2017

Mobility: – Wall Splits/Wall Squats 2×40/40 – Banded Shoulder Stretch 2x20s all directions Skill: Legcessory- EMOM 9- Minute 1- 8 RFE Split Squats Per Leg (16/12) Minute 2- 12 KB Deadlifts (16/12) Minute 3- 30s Double Front Rack KB Squat Hold (16/12) Strength- Barbell Rows…

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