April 5, 2019

All Levels Warmup 2 RDS NFT -4x each side: Adduction Side Plank with Contralateral Hip Flexion 2 sec Holds. -3 Drop and Catch Holds with 5 sec fast feet in base support, -Lateral Marching Down and Back, Lateral Skipping March Down and Back Run 200 M Fitness A. Counter Movement Box Jumps *Choose a height…

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April 4, 2019

All Levels Warmup 2rds NFT: 200 m run, 8 Goblet Squats with Horizontal Press in bottom/ 5 Cleans 10 Elbow Plank and Reach each side, 8 Star Pattern and Reach L then R Fitness A. Front Squat; 30X0 3 sets of 3.3.3 Rest 2 minutes.  Same weight each set. B. Bench Press; X2X1 3 sets…

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April 3, 2019

All Levels Warmup 2rds NFT: 200 m run, 5 High Hang Power Clean / 5 Snatch, 8 Goblet Squats with Horizontal Press in bottom / Bottoms up Kettlebell Racked Carry Down L Back R, Monster Box Walks 4 Clockwise, 4 Counter Clockwise. Fitness A. High Hang Power Clean 5 sets of 3 Rest 1 minute.…

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April 2, 2019

All Levels Warmup 2 RDS NFT -4x each side: Adduction Side Plank with Contralateral Hip Flexion 2 sec Holds. -5 Drop and Catch Holds with 5 sec fast feet in base support, 10 Scap Chinups Run 200 M Fitness A. Medball Squat Push Toss 4 sets of 6 Rest 90 seconds. B1. Chin over the…

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April 1, 2019

All Levels Warmup 2rds NFT: 200 m run, 5 Hang Power Clean/ 5 Power Clean + Split Jerk, Bear Crawl down, 10 Scapula Ring Rows, Monster Walks Fitness A. Clean Lift Off to below the Knee + 3 sec pause + Hang Power Clean 6 sets of 3 Rest 90 seconds. B1. Bench Press; 30X1…

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March 30, 2019

All Levels Warmup 2rds NFT; 200 m run, 10 Overhead Walking Lunges, 10 Scap Pullups, 20 Double Unders, Monster Walks All Levels A1. Turkish Getup 4 sets of 1 L 1 R Rest 30 seconds. Increase weight each set. A2. Strict Pullups; X0X1 4 sets of 5 Rest 90 seconds. B1. Wall Walks 3 sets…

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March 29, 2019

All Levels Warmup 2rds NFT: 200 m row, 5 Sumo Deadlifts / 5 No Hook, No Brush, No Feet Power Cleans, 8 Pushups, SF Box Formations Fitness A1. Inclined Dumbbell Bench Press; 30X1 3 sets of 8 Rest 30 seconds.. Same weight each set. A2. Sumo Deadlift; X1X1 3 sets of 5 Rest 2 minutes.…

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March 28, 2019

All Levels Warmup 2rds NFT: 200 m run, 5 Front Squat / 5 Snatch, 10 Scapula Chinups, Monster Walks Fitness A. Front Squat; 30X1 3 sets of 5 Rest 2 minutes. Same weight each set. + 8 min AMRAP 10 Wall Balls 5 Strict Chinups *80-90% ME. 5 minute cooldown. Performance A. Snatch 5 sets…

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March 27, 2019

All Levels Warmup 2rds NFT: 200 M run, 5 Power Clean / 5 Power Clean + Split Jerk, 5 Pushups / 5 Ring Rows, FF Box Formations Fitness A. Power Clean 5 sets of 3 Rest 90 seconds. Same weight each set. + In 3 minutes. Run 200 M 20 Alternating Arm Russian Kettlebell Swings…

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March 26, 2019

All Levels Warmup 2rds NFT: 200 m run, 10 Goblet Squats / 5 Power Snatch + Overhead Squat, 10 Scapula Pulups, Monster Walks Fitness A. High Bar Back Squat; 30X1 3 sets of 5 Rest 2 minutes. + 10-8-6-4-2 Strict Pullups Single Arm Kettlebell Racked Lunge (R+L = 1) *80-90% ME 5 minute cooldown. Performance…

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