Thursday November 16th, 2017

Thursday November 16th, 2017

Mobility: – Wall Splits/Wall Squats 2×40/40 – Wall Slides 2×10 – Internal/External Rotation with weight 1×10 (add 2.5lb plates if possible) Skill: Legcessory- EMOM 9 Minute 1: 6 Single Leg Stiff Leg KB Deadlift Per Leg Minute 2: 20m Goblet Walking Lunge with KB Minute…

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Wednesday November 15th, 2017

Wednesday November 15th, 2017

  Mobility: – PVC Passthroughs 2×10 regular grip, 1×10 with opposite grip – Bear Sits 1×10, each transition is slow and controlled Skill: ABZZZZZ EMOM 12: Minute 1: 20 Second Ring L Sit + 25 Flutter Kicks Minute 2: 4 Dragon Flags + 25 Flutter…

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Tuesday November 14th, 2017

Tuesday November 14th, 2017

Mobility: – Standing Shoulder CARs 2 Shoulder Circles Forward and Backwards + 2 Arm Circles – Ankle CARS Armzzzzz EMOM 9 Minute 1- 10 Seated DB Curls (25/12) + 5 Pushups Minute 2- 10 DB Lateral Raises + 6 Pushups Minute 3- 40m DB Gun…

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Monday November 13th, 2017

Monday November 13th, 2017

Mobility- – Overhead Squat Hold 1x35s, slightly heavier than last week. – Standing (chest up/hands off floor) Wide Leg Split Stretch (go as low as you can in the splits and hold) 1x55s -Ankle Sprains 1×5/5 WarmupEndurance- Pick: A) EMOM 9 Min 1- 12 Hand…

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Friday November 10th, 2017

Friday November 10th, 2017

Mobility: 10 Back Rolls, 90/90 30s/side, Neck Rolls x2/direction, Standing Cat/Cow x2/direction. Wall Slides x10, wrist mobility Warm Up: 200m Row 20 Push-ups 20 Air Squats 20m Broad Jump 20 Burpee Bar Touch 20 Box Jumps Strength: 3 Sets 8 Chin Ups *weighted of possible…

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Thursday November 9th, 2017

Thursday November 9th, 2017

Mobility: – Wall Splits/Wall Squats 2×40/40 – Wall Slides 2×10 – Internal/External Rotation with weight 1×10 (add 2.5lb plates if possible) Skill: Legcessory- EMOM 9 Minute 1: 10 KB Stiff Legged Deadlifts Minute 2: 8 KB Split Squats Per Leg (same KB’s) Minute 3: 8…

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Friday November 3rd, 2017

Friday November 3rd, 2017

Mobility: 10 Back Rolls, 90/90 30s/side, Neck Rolls x2/direction, Standing Cat/Cow x2/direction. Wall Slides x10, wrist mobility Warm Up: 21-15-9 Thrusters (45/35) Pushups Sit-ups Strength: 3 Sets 8 Pull-ups *weighted if possible 8 Ring Dips *weighted if possible 40m Double DB OH Carry 12 Prone…

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Thursday November 2nd, 2017

Thursday November 2nd, 2017

Mobility: – Wall Splits/Wall Squats 2×40/40 – Wall Slides 2×10 – Internal/External Rotation with weight 1×10 (add 2.5lb plates if possible) Skill: Legcessory- E3MOM 10 A1) RFE Split Squats x 6 Per Leg (55/35) A2) Single Leg Box Squat 3×5 per leg, if you can…

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Wednesday November 1st, 2017

Wednesday November 1st, 2017

Mobility: – PVC Passthroughs 2×10 regular grip, 1×10 with opposite grip – Bear Sits 1×10, each transition is slow and controlled Skill: ABZZZZZ 3 Sets 33 Flutter Kicks 33 FOBC 33 Oblique Twists ..then 1:30 Plank -12 Mins Strength: Overhead Squat- 3×5 @ 75-80% of…

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Thursday October 26th, 2017

Thursday October 26th, 2017

Mobility: – Wall Splits/Wall Squats 2×40/40 – Wall Slides 2×10 – Internal/External Rotation with weight 1×10 (add 2.5lb plates if possible) Skill: Legcessory- E3MOM 10 A1) RFE Split Squats x 8 Per Leg (45/25) A2) 20m Standing Broad Jump A3) 20m Walking Lunge Strength- Deadlift…

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