October 16, 2018

Fitness/Performance Warmup 2rds NFT: Waiter’s Walk Down L Back R, 10 Russian/American Kettlebell Swings, FF Box Formation, Run 200 m Fitness A. Take 12 minutes to find 5 RM Sumo Deadlift; X1X1 + 30 seconds on / off Kettlebell Snatches Row For Cals x10  Same intensity first five sets.  Increase intensity last five sets. 5…

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October 15, 2018

Fitness/Performance Warmup 2rds NFT: 200 M Run, 20 Walking Lunges, 10 Scapula Pullups, 10 Russian Kettlebell Swings/ 5 No Hook, No Brush, No Feet Snatch Fitness A. Take 12 minutes to find 4 RM High Bar Back Squat; X2X1 with 1 RM Pullup. Warmup: High Bar Back Squat/Pullup: 4/1, 3/1, 2/1, 3/1, TEST B. Partner…

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October 13, 2018

5 Year Anniversary Party Workout 2rds NFT: 10 Wall Balls, 15 Russian KB Swings, 10 Scapula Pullups, Side Facing Box Formations Run 200 m Workout 1 10 min warmup window. / Heats of 10 A. 1 min max double unders or single unders 1 minute rest. In 2 minutes find 2 RM Clean to Thruster…

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October 12, 2018

Fitness/Performance Warmup 2rds NFT: 200 m Run, Forward Facing Box Formations, 10 Goblet Squats, 10 Scapula Pullups/5 Power Snatches Fitness A1. Front Squat; X0X0 4 sets of 5 Rest 30 seconds. Same weight each set. A2. Bulgarian Pullups; 30X1 4 sets of 5 Rest 90 seconds. B. Pushup to Single Arm Raise; 30X2 during pushup…

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October 11, 2018

Fitness/Performance Warmup 2rds: NFT: 250 M ROW, 5 Sumo Deadlifts/5 Hang Snatch, 5 Ring Rows, 10 Dumbbell Strict Press Fitness A1. Sumo Deadlifts; 31X1 5 sets of 5 Rest 30 seconds. Same weight each set. A2. 1 Arm Ring Row; X1X1 4 sets of 8 L 8 R Rest 1 minute. B. Dumbbell Death March…

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October 10, 2018

Fitness/Performance Warmup 2rds NFT: 200 M Run, Bear Crawl Down, 10 Scapula Pullups, 10 Goblet Squats Fitness A1. Racked Lunge; X0X1 4 sets of 10 total Rest 30 seconds. Same weight each set. A2. Alternating Dumbbell Floor Press; X0X1 4 sets of 10 each arm. Rest 90 seconds.  Same weight each set. + 3 Rounds…

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October 9, 2018

Fitness/Performance Warmup 2rds NFT: Waiter’s Walk Down L Back R, 10 Russian/American Kettlebell Swings, FF Box Formation, Run 200 m Fitness A1. Clean Lift off to below knee + pause 2 sec + hang power clean 6 sets of 2 reps. Rest 30 seconds. Same weight each set. A2. Dumbbell Renegade Rows 5 sets of…

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October 8, 2018

Fitness/Performance Warmup 2rds NFT: 200 M Run, 20 Walking Lunges, 10 Scapula Pullups, 10 Russian Kettlebell Swings/ 5 No Hook, No Brush, No Feet Snatch Fitness A1. High Bar Back Squats; X2X1 5 sets of 4 Rest 30 seconds. Same weight each set. A2. Pullups; X2X2 5 sets of 3-5 Rest 90 seconds. B. Partner…

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October 5, 2018

Fitness/Performance Warmup 2rds NFT: 200 m Run, FF Box Formations, 10 Goblet Squats, 10 Scapula Pullups/5 Power Clean + Push Jerk Fitness A1. Front Squat; X0X0 4 sets of 5 Rest 30 seconds. A2. Bulgarian Pullups; 30X1 4 sets of 5 Rest 90 seconds. B. Pushup to Single Arm Raise; 30X2 4 sets of 8…

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October 4, 2018

Fitness/Performance Warmup 2rds: NFT: 250 M ROW, 5 Sumo Deadlifts/5 Hang Snatch, 5 Ring Rows, 10 DB Strict Press Fitness A1. Clean Lift off to below knee + pause 2 sec + hang power clean 6 sets of 2 reps. Rest 30 seconds. Increase weight each set. A2. Dumbbell Renegade Rows 5 sets of 8…

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