December 14, 2018

Fitness/Performance Warmup 2rds NFT: Row 150 m, 5 Hang Power Clean / 5 Hang Snatch, 5 Knees to Waist / 5 Knees to Elbows, Side Facing Box Formations Fitness A. Power Cleans from blocks below the knees 5 sets of 3 Rest 90 seconds. + 30 seconds Deadlifts (155/105) – Practice TNG, Moving Fast. 1 minute…

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December 13, 2018

Fitness/Performance Warmup 2rds NFT: Run 200 M, 10 Goblet Squats, 2 Wall Walks, 10 Russian Kettlebelll Swings Fitness A. Front Squat; X0X0 4 sets of 2.2.2 Rest 2 minutes. Same moderate weight each set. B1. Strict Press; 30X1 4 sets of 5.  Rest 30 seconds. Same moderate weight each set. B2. Supinated Barbell Row; 30X1 4 sets…

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December 12, 2018

Fitness/Performance Warmup 2rds NFT: 150 M row, 5 Deadlifts / 5 Push Jerk, 10 Scapula Pullups, 30 Double Unders Fitness A. Deficit Deadlifts; 31X1 5 sets of 3 Beginners: Deadlifts; 31X1 Rest 2 minutes. Same weight each set, but heavier than week 1. + 15 min AMRAP 5 Strict Knees to Elbows 20 Dumbbell Hang…

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December 11, 2018

Fitness/Performance Warmup 2rds NFT: Run 200 M, Side Facing Box Formations, 10 Goblet Squats / 3 Hang Snatch from below the knee, 2 Wall Walks Fitness A1. High Bar Back Squats; X0X0 5 sets of 3 Rest 30 seconds. Same weight each set, but heavier than week 1. A2. Handstand Work Option 1: 30 seconds of…

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December 10, 2018

Fitness/Performance Warmup 2rds NFT: Run 200 M, Forward Facing Box Formations, 5 Hang Power Clean / 5 Power Clean, 10 Plank Shoulder Taps, 5 Scapula Chinups Fitness A1. Power Cleans 5 sets of 3. Same weight each set. *Beginners: Hang Power Clean from above knee. 5 sets of 3. Same weight each set. Rest 30 seconds.…

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December 8, 2018

Fitness/Performance Warmup 2rds NFT: 150 M Row, 20 OH Walking Lunges / 5 Hang Snatch, 10 Scap Ring Rows / 10 Scap Pullups Fitness A. Overhead Squats; 30X1 4 sets of 5 Rest 90 seconds. Same weight each set. + 30 seconds at each Ring Rows Dumbbell Thrusters Rest 4 minutes. x4 90-100% ME 5…

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December 7, 2018

Fitness/Performance Warmup 2rds NFT: 150 M Row, 5 Hang Power Cleans / 5 Power Clean + Push Jerk, 20 Walking Lunges, Side Facing Box Formations Fitness A. Power Cleans from blocks below the knees 5 sets of 3 Rest 90 seconds. *Beginners: Hang Power Clean from above knee. 5 sets of 3. Same weight each set.…

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December 6, 2018

Fitness/Performance Warmup 2rds NFT: 150 M Row, 10 Goblet Squats, 2 Wall Walks, 10 Russian Kettlebell Swings Fitness A. Front Squat; X0X0 4 sets of 2.2.2 Rest 2 minutes. Increase weight each set. B1. Strict Press; 30X1 4 sets of 5.  Rest 30 seconds.  Increase weight each set. B2. Supinated Barbell Row; 30X1 4 sets of 8.…

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December 5, 2018

Fitness/Performance Warmup 2rds NFT: 150 M row, 5 Hang Power Cleans / 5 Hang Power Clean + Push Jerk, 10 Plank Shoulder Taps, Side Facing Box Formations Fitness A. Power Cleans 6 sets of 3. Increase weight each set. *Beginners: Hang Power Clean from above knee. 6 sets of 3. Increase weight each set. Rest 90…

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December 4, 2018

Fitness/Performance Warmup 2rds NFT: Run 200 M, 10 Goblet Squats, 10 Russian Kettlebell Swings / 5 Power Cleans,  Forward Facing Box Formations Fitness A1. High Bar Back Squat; X0X0 5 sets of 3 Rest 30 seconds. Increase weight each set. A2. Handstand Work Option 1: 30 seconds of kick to handstand practice. Hold for remainder of…

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