December 11, 2017

Fitness/Performance Warmup 1 minute at each Bear Crawls Partner Medball Thrusters Forward Facing Box Formations Fitness A1. Elevator High Bar Back Squat, 2 reps Take 1 second pauses at the following positions during the descent: *Quarter Squat *Parallel *Bottom of Squat x6 Rest 30 seconds. A2. Dumbbell Floor Press; 30X1, 10 x5 Rest 1 minute.…

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December 9, 2017

9 am Class Warmup 1 minute at each Scapula Pullups Mountain Climbers Plate Death Marches (25/15) Strength A. 10 min EMOM Pullups; X0X1, 5 Conditioning Teams of 3 5000 m Row 120 Toes to Bar 120 Kettlebell Racked Lunges (24/16) 120 Hang Power Cleans (135/ 95) *One person must be rowing at all times until…

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December 8, 2017

Fitness/Performance Warmup 1 minute at each Romanian Deadlift (45/35) / Hang Clean and Jerk (45/35) Scapula Pushups Forward Facing Box Formations Fitness A1. (Clean Lift off to above knee + Pause 1 sec + Hang clean pull) x3 Beginners: Sumo Deadlift; 31X1, 5 x5 Rest 30 seconds. A2. Pushups; 30X1, 5-10 x5 Rest 1 minute.…

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December 7, 2017

Fitness/Performance Warmup 1 minute at each Overhead Squats / Dip Snatches (45/35) Scapula Chinups (F) / Scapula Pullups (P) Double Unders Fitness A1. Overhead Squats; 30X1, 5 Beginners: Front Squats; 30X1, 5 x5 Rest 30 seconds. A2. Chinups; 30X1, 3-5 x5 Rest 90 seconds. + 10 min AMRAP 8 Kettlebell Racked Squats (24/16) Left Arm…

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December 6, 2017

Fitness/Performance Warmup 1 minute at each Deadbugs Walking Lunges Wall Walks Fitness A1. Turkish Getup, 1 on each arm x5 Rest 30 seconds. A2. Birddogs, 10 each arm / leg x5 Rest 90 seconds. + 1 minute at each station Burpees Knees to Elbows Airbike for cals Box Step Ups (24″/20″) x3 Rest 1 minute.…

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December 5, 2017

Fitness/Performance Warmup 1 minute at each Plate Death March (25/15) Scapula Chinups Run 400 meters Fitness A1. Snatch Lift off to above knee + Pause 1 sec + hang snatch pull) x 3 Beginners: Snatch Deadlift, 31X1, 5 x5 Rest 30 seconds. A2. 2 Point Dumbbell Row; 30X1, 8 L 8 R x5 Rest 1…

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December 4, 2017

Fitness/Performance Warmup 1 minute at each Scapula Pushups Goblet Squats (F) / Hang Snatch (P) Forward Facing Box Formations Fitness A1. Elevator High Bar Back Squats, 3 reps Take 1 second pauses at the following positions during the descent: *Quarter Squat *Parallel *Bottom of Squat x6 Rest 30 seconds. A2. Dumbbell Floor Press; 30X1, 10…

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December 2, 2017

9 am Class Warmup 1 minute at each Bear Crawl Goblet Lunge Run 400 meters A. In 10 minutes, find max Turkish Getup. + 5 Rounds of Paced Effort Run 400 meters. 20 Kettlebell Overhead Walking Lunges (24/16) – 10 with left arm, 10 with right arm. 15 Kipping Pullups / 8 Strict 5 minute…

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December 1, 2017

Fitness/Performance Warmup 1 minute at each Scapula Pushups Death March (25/15) Double Unders Fitness A1. Snatch Lift off to above knee + Pause 1 sec + hang snatch pull) x 3 Beginners:  Snatch Deadlift; 31X1, 5 x5 Rest 30 seconds. A2. Pushups; 30X1, 10 x5 Rest 90 seconds. + 6 min AMRAP 15 Russian Kettlebell…

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November 30, 2017

Fitness/Performance Warmup 1 minute at each Goblet Squat (F) / High Hang Snatch (P) Scapula Chinups Forward Facing Box Formations Fitness A1. Elevator Front Squat, 3 reps Take 1 second pauses at the following positions during the descent: *Quarter Squat *Parallel *Bottom of Squat x6 Rest 30 seconds. A2. Ring Rows; 30X1, 5 x5 Rest…

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