June 18, 2019

Fitness/Performance Warmup 2rds NFT: 200 M Run, 3 Star Patterns L then R, 10 Goblet Squats, 10 Scapula Pushups, 3 Drop/Catch/Fast Feet Fitness/Performance A. Partner Agility Shadows 10 sec on / 20 sec rest. x6 *Partners face other. *10 meter side to side spacing. *Partner A must try and mirror Partner B as he/she shifts…

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June 17, 2019

Fitness/Performance Warmup 2rds NFT: 3 (Muscle Clean + Power Clean) / 3 (Squat Clean + Split Jerk), 10 Scapula Chinups, 5 Burpees, Side Facing Box Formations, 200 M run Fitness A. Muscle Cleans 3 sets of 3 Rest 1 minute. Increase weight each set, but do not exceed technical proficiency. B. Clean Pull + Power…

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June 15, 2019

All Levels Warmup Acceleration Warmup All Levels A. 20 meter partner resisted sprints + 10 M Fly *Partner A Sprints, Partner B Resists. Rest 30 sec after A’s effort. Then B sprints. Rest 2 minutes after both partners have completed efforts. 5 sets total. B1. Standing Between Legs Medball Toss 3 sets of 6. Rest…

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June 14, 2019

Fitness/Performance Warmup 2rds NFT: 200 M Run, 3 Star Patterns L then R, 10 Goblet Squats, 10 Scapula Ring Rows, 3 Drop/Catch/Fast Feet Fitness / Performance A. Partner Agility Shadows 10 sec on / 20 sec rest. x6 B1. Front Squats; X2X1 4 sets of 5 Rest 30 seconds. Same weight each set, but heavier…

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June 13, 2019

Fitness/Performance Warmup 2rds NFT: 200 m Row, 5 pushups, 10 Scap Chinups, 10 Russian Kettlebell Swings / 5 Hang Power Cleans, Side Facing Box Formations Fitness A. Bench Press; 30X1 4 sets of 5 Rest 90 seconds. Same weight each set. + Run to Girard College Entrance and Back (1 mile) 40 Ring Rows 40…

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June 12, 2019

Fitness/Performance Warmup 2rds NFT: 3 Star Patterns L then R, 5 Back to Back MB Passes, 5 Power Clean / 5 Power Snatch, 200 M Run Fitness/Performance A. Rotational Medball Slams 4 sets of 12, alternating. Rest 1 minute. Fitness B. Power Cleans 3,2,1,3,2,1 Rest 1 minute. Same weight on the 3s,2s,1s, respectively, but heavier…

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June 11, 2019

Fitness/Performance Warmup 2rds NFT: 200 M Run, 3 Star Patterns L then R, 10 Goblet Squats, 10 Scapula Pushups,   3 Drop/Catch/Fast Feet Fitness/Performance A. Partner Agility Shadows 10 sec on / 20 sec rest. x6 *Partners face other. *10 meter side to side spacing. *Partner A must try and mirror Partner B as he/she shifts…

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June 10, 2019

Fitness/Performance Warmup 2rds NFT: 3 (Muscle Clean + Power Clean) / 3 (Clean + Split Jerk), 10 Scap Chinups, 5 Burpees, Side Facing Box Formations, 200 M run Fitness A. Muscle Cleans 3 sets of 3 Rest 1 minute. Same weight each set. B. Clean Pull + Power Clean 5 sets of 2 + 1…

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June 8, 2019

All Levels Warmup Acceleration Warmup Wall Drills All Levels A. 20 meter partner resisted sprints + 10 meter fly. *Partner A Sprints, Partner B Resists. Rest 30 sec after A’s effort. Then B sprints. Rest 2 minutes after both partners have completed efforts. 5 sets total. B1. Standing Between Legs Medball Toss 3 sets of…

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June 7, 2019

Fitness/Performance Warmup 2rds NFT: 200 M Run, 3 Star Patterns L then R, 10 Goblet Squats, 10 Scapula Ring Rows, 3 Drop/Catch/Fast Feet Fitness / Performance A. Partner Agility Shadows 10 sec on / 20 sec rest. x5 *Partners face other. *10 meter side to side spacing. *Partner A must try and mirror Partner B…

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