Monthly Archives: September 2016

Understanding The Concept 2 Rower Part 1

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Friday, September 30, 2016

Essentials Strength/Skill: Warm Up: Reverse V-Ups x 20 Band Pull a Parts x 15 Mini Band Glute Activation Series x 10 ea. Depth jump to broad jump x 5 Strength: Skill: WOD: A) 3 Sets Each For Distance: 12 Hang … Continue reading

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Thursday, September 29, 2016

Essentials Strength/Skill: Warm up:3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank Hold :15 Side Plank :15 Side Plank :15 Superman Hold Strength: Skill: WOD: 20 Sets: (EMOM Alternating Movements) Minute 1 … Continue reading

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Wednesday, September 28, 2016

Essentials Strength/Skill: Warm Up: Plank Hold on Forearms x 1 Minute Banded YTWA’s x 10 ea. Calves Stretch by 30 Seconds each (Use a box or object to hang heel off) Deep Squat to tuck jump Strength: A)  2 Sets: … Continue reading

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Tuesday, September 27, 2016

So proud of these girls, they rocked Girls Gone Rx’d. Essentials Strength/Skill: Warm Up: 2 Sets: PVC Snatch Complex Banded Triple Threat x 10 ea. Strength: 4 Sets: (Every 90 Seconds) 3 Position Power Snatch (Above the knee, below the knee, … Continue reading

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Monday, September 26, 2016

Congrats to Steph and Justin as welcome their baby girl Lily into the world.  So happy for you guys! Essentials Strength/Skill: Warm Up: Plank Hold Lateral Leg Slides x 20 Face Pulls x 20 Cossack Squat x 10 ea. Single … Continue reading

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Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: Skill: WOD: In Teams of 3-4 Perform: Muscles “100,000/70,000 LB Test” For Time: (30 minute Cap) Men lift 100,000 pounds Women lift 70,000 pounds Your team may choose the exercises, reps and sets. … Continue reading

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Showing Appreciation on My Anniversary

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Friday, September 23, 2016

Essentials Strength/Skill: Warm Up: Reverse V-Ups x 20 Band Pull a Parts x 15 Mini Band Glute Activation Series x 10 ea. Depth jump to broad jump x 5 Strength: 3 Sets: Tempo Front Squat x 5 (Tempo @41×1) Set … Continue reading

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I Live In A Box!

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