Monthly Archives: July 2015

Saturday, August 1, 2015

Essentials Strength/Skill: Warm Up: Tabata Mid-line Warm Up Strength: Skill: WOD: In a Team of 3 Perform:A) AMRAP in 7 Minutes: Hang Power Clean 50 Reps @ 135/95 50 Reps @ 155/105 AMRAP @ 185/125 Rest 3 Minutes: B) AMRAP … Continue reading

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Friday, July 31, 2015

Essentials Strength/Skill: Warm up: 50 Russian KB Swings Strength: A) 4 Sets: (Every 2 Minutes) Power Clean + Hang Clean (Just Below Knee) + Jerk Skill: William’s B-Day WOD: A) For Time:15-12-9 Thruster Bar Facing Burpee Rest 5 Minutes: B) AMRAP … Continue reading

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Thursday, July 30, 2015

Yoga tonight is cancelled, however Ken from Teamwork Therapy and Sports Performance will be coming in with his table at 4:30.  Whether your going to be at the gym or if today is your rest day.  If you’ve been having … Continue reading

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Wednesday, July 29, 2015

Essentials Strength/Skill: Warm Up: 50 Russian KB Swings Strength: A) 3 Sets: Hollow Hold x 5-7 Seconds Handstand Position Wall Drill x 5-10 Seconds Inch Worm Handstand Hold x 5-10 Seconds Box Handstand Hold x 5-10 Seconds Push Up Hand Over Hand … Continue reading

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Tuesday, July 28, 2015

Essentials Strength/Skill: Warm Up: 50 Russian KB Swings Strength: 2 Sets: BENT OVER NEUTRAL GRIP PLATE RETRACTION x 5 Prone Incline YTW x 5 ea. Skill: WOD: 6 Rds For Time: 3 Power Snatch 2 Rds of 3 Pull Ups, 6 Push … Continue reading

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Monday, July 27, 2015

Essentials Strength/Skill: Warm Up: 50 Russian KB Swings Strength: A) 5 Sets: (EMOM) High Hang Snatch + 2 Overhead Squat @ 60% of 1 RM Snatch B) 4 Sets: (Every 2 Minutes) Pause Front Squat x 2 @ 23X1 (2 Sec … Continue reading

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Friday, July 24, 2015

Essentials Strength/Skill: Warm Up: 50 Russian KB Swings Strength: A) 6 Sets: (EMOM) Clean x 1 B) 2 Sets: Hang Power Clean x ME Skill: WOD: With a 12 Minute Clock:Perform Every 3 Minutes: 200m Run In Remaining Time Complete AMRAP: … Continue reading

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Thursday, July 23, 2015

Essentials Strength/Skill: Warm up: 50 Russian KB Swings Strength: Skill: WOD: In Teams of 4 Complete 5 Rds For Total Meters Rowed: :40 Seconds Rowing :20 Seconds Rest :40 Seconds Plank Hold :20 Seconds Rest :40 Seconds Hip Ext. Isometric … Continue reading

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Wednesday, July 22, 2015

Essentials Strength/Skill: Warm Up: 50 Russian KB Swings Strength: A) 5 Sets: (EMOM) Snatch Pull + Power Snatch + Hang Snatch (Just Below Knee) Skill: WOD: 3 Rds For Max Reps: 45 Seconds Double Unders Rest 15 Seconds 45 Seconds DB Shoulder … Continue reading

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Tuesday, July 21, 2015

Essentials Strength/Skill: Warm Up: Agility Ladder 50 Russian KB Swings Strength: Skill: WOD: For Time: 3200m Run 15-12-9 Deadlift Overhead Squat Additional: 10 Minutes Mobility Performance Strength/Skill: Warm Up: Agility Ladder 50 Russian KB Swings Strength: Skill: Carsyn’s B-Day WOD: … Continue reading

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