September 16, 2020

Warmup Sympathetic Breathing Protocol 10 Yoga Pec Stretch + 10 Plank Shoulder Circles 5 Half Kneeling Tuck/Shift/Rotate L R+ 10 Wall Facing Medball Tosses 10 Squat+Straight Leg Cycle+ 10 Kettlebell Squat Clean 10 Spinal Waves + Lateral March Down and Back 4 x 3 Cone Drill (forward, side, rotate to backpedal) Strength A. Half Kneeling…

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September 15, 2020

Warmup Sympathetic Breathing Protocol 10 Plank Shoulder Circles + 10 Plank Shoulder Taps 10 Plank Rocked Calf Stretch + 50 Single Unders 3 x 3 Dual Dumbbell Deadlift Stretch Cycle + 8 Dual Dumbbell Hang Split Cleans 10 Spinal Waves + Backwards March Down 3 Drop Catch Fast Feet for 5 seconds. Strength A. Non…

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September 14, 2020

Warmup Sympathetic Breathing Protocol 5 Bent Over Lat Stretch + 10 Scapula Pullups 5 Bretzel L R + 15 Wall Balls 10 Spinal Waves + Forwards March 4 x 3 Cone Drill (forward, side, rotatie to backpedal) Strength A. High Bar Back Squats X0X1 tempo 5,3,1,5,3,1 Rest 2 minutes. *Build across rep ranges, respectively. B.…

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September 14 – October 10, 2020 Programming Explained

With nearly 8 weeks of programming in the bag, it’s time for another new 4 Week Block of Programming! Below you’ll find out where we are headed and why in today’s post! Daily Template Strength/Skill Movements in this block will rotate in the following pattern across weeks, but volume and intensity patterns will remain relatively…

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September 12, 2020

Warmup 500 m run before class. Sympathetic Breathing 10 PVC Pass Throughs + 10 Alt Kettlebell Halos 10 Plank Shoulder Circles + 10 Plank Shoulder Taps 10 Quad Hip Hamstring Flow + 20 Goblet Lunges Box Formations Strength A1. Strict Handstand Pushups X0X1 tempo 4 sets of 3-5 Rest 30 seconds Increase deficit if possible.…

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September 11, 2020

Warmup 500 m run before class. Sympathetic Breathing 10 Plank Shoulder Circles L R + 10 Plank Shoulder Taps 5 Bretzel L R + 10 Wall Facing Medball Tosses 10 PVC Bent Over Lat Stretch + 10 Scapula Chinups 10 Quad Hip Hamstring Flow + 5 Hang Power Cleans 3 Drop Catch Fast Feet for…

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September 10, 2020

Warmup 500 m run before class. Sympathetic Breathing 10 PVC Pass Throughs + 10 Alt Kettlebell Halos 10 PVC Bent Over Lat Stretch + Kettlebell Goblet Muscle Clean 10 Quad Hip Hamstring Flow + 10 Goblet Squats “A” Skip Down and Back x 2 Strength A. Single Leg Explosive Jumps 3 sets of 6 L…

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September 9, 2020

Warmup 500 m run before class. Sympathetic Breathing 10 PVC Pass Throughs + 10 Alt Kettlebell Halos 10 Yoga Pec Stretch + 10 Plank Shoulder Taps 10 PVC Bent Over Lat Stretch + 10 Scapula Commando Pullups 3 x 3 Barbell Deadlift Stretch Cycle + 5 Hang Power Snatch Box Formations Strength A. Snatch Deadlift…

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September 8, 2020

Warmup 500 m run before class. Sympathetic Breathing 10 Cat Camel + 20 Mountain Climbers 10 PVC Pass Throughs + 10 Alt Kettlebell Halos 5 Half Kneeling Tuck Shift and Rotate L then R+ 5 Split Jerk Box Formations Strength A. Split Jerk 6 sets of 3 Rest 2 minutes. Find max. *Newer lifters: ¬†Build…

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September 7, 2020

Warmup 500 m run before class. Sympathetic Breathing 10 PVC Pass Throughs + 10 Kettlebell Halos 10 Plank Rocked Calf Stretch L R + 50 Single Unders 5 Bretzel L R + 10 Wall Facing Medball Tosses 10 Quad Hip Hamstring Flow +”A” Skip / “B” Skip DNB Energy System Development Partner Resisted Accelerations 6…

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