August 1, 2020

Warmup 500 m run before class. Sympathetic Breathing 10 PVC Pass Throughs + Waiter’s Walk Down L Back R 10 Plank Rocked Calf Stretch L R + 50 Single Unders 5 Bretzel L R + 10 Wall Facing Medball Tosses 5 Drop-Catch-Fast Feet for 5 seconds. Strength A. Double Contact Vertical Jump 4 sets of…

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July 31, 2020

Warmup 500 m run before class. Sympathetic Breathing 10 PVC Pass Throughs + 10 Alt Kettlebell Halos 10 PVC Bent Over Lat Stretch + 10 Scapula Barbell Rows 5 Bretzel L R + 3×3 Cycles of BB Deadlift Stretch + 3 Clean and Jerk or 5 Hang Clean Box Formations Strength A. Clean and Jerk…

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July 30, 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 High Hang Power Cleans 5 Drop Catch Fast Feet for 5…

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July 29, 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 + 10 Goblet Squats Box Formations Strength A. Push Press X1X1 tempo 6 sets of 3 Rest 90 seconds. Build, but not to failure.…

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July 28, 2020

Warmup 500 m run before class. Sympathetic Breathing 10 PVC Pass Throughs + 10 Alt Kettlebell Halos 10 PVC Bent Over Lat Stretch + 15 Bent Scapula Row 10 Alternating Yoga Pec Stretch + 10 Plank Shoulder Taps Box Formations Strength A. High Hang Power Snatch 6 sets of 3 Rest 1 minute. Build, but…

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July 27, 2020

Warmup 500 m run before class. Sympathetic Breathing 10 PVC Pass Throughs + 10 Alt Kettlebell Halos 10 PVC Bent Over Lat Stretch + 15 Bent Scapula Row 10 Quad Hip Hamstring Flow + 10 Goblet Squats Box Formations Strength A. Counter Movement Vertical Jump 4 sets of 8. Hold landing for 2 seconds. Rest…

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July 25, 2020

Warmup 500 m run before class. Sympathetic Breathing 10 PVC Pass Throughs + 10 Alt Kettlebell Halos 10 PVC Bent Over Lat Stretch + 10 Scapula Barbell Rows 5 Bretzel L R + 3×3 Cycles of Barbell Deadlift Stretch + 3 Clean and Jerk or 5 Hang Clean Box Formations Strength Option 1 A. Clean…

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July 24, 2020

Warmup 500 m run before class. Sympathetic Breathing 10 PVC Pass Throughs + Waiter’s Walk Down L Back R 10 Plank Rocked Calf Stretch L R + 50 Single Unders 5 Bretzel L R + 10 Wall Facing Medball Tosses 5 Drop-Catch-Fast Feet for 5 seconds. Strength A. Double Contact Vertical Jump 4 sets of…

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July 23, 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 + 10 Goblet Squats Box Formations Strength A. Push Press X1X1 tempo 5 sets of 3 Rest 1 minute. Build, but not to maximal.…

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July 22, 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 High Hang Power Cleans 5 Drop Catch Fast Feet…

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