August 6, 2019

Fitness/Performance Warmup 2rds NFT: 200 M run, 10 Goblet Squats, 5 Ring Rows, Side Facing Box Formations All Levels A1. Marching Ankle Dribbles 5 sets of Down No rest. A2. High Bar Back Squats;X0X0 4,2,4,2,4 Rest 1 minute. Increase weight on 4s, 2s, respectively. B. Dumbbell Renegade Row 3 sets of 10 each arm. Rest…

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August 5, 2019

Fitness/Performance Warmup 2rds NFT: 200 M Run, Bear Crawl Down, 3-5 Pushups / 3-5 Strict Handstand Pushups, 10 Russian Kettlebell Swings All Levels A. Bench Press; 30X1 3 sets of 5 Rest 2 minutes. Increase weight each set. Fitness B1. Strict Dumbbell Press (Weight used during last week’s test) 3 sets of 10 Rest 30…

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August 3, 2019

Fitness/Performance Warmup Speed Warmup All Levels A. 20 m Acceleration + 20 m 100% + 20 m Deceleration 5 sets. Rest 2 minutes. B. Between the Legs Medball Hop and Throw (14/10) 4 sets of 6 Rest 1 minute. Fitness C. Clean Lift Off + Pause 2 sec below knee + Hang Power Clean 5…

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August 2, 2019

Fitness/Performance Warmup 2rds NFT: 200 M Row, 5 Hand Release Pushups, 10 Scap Pullups / 3-5 Strict Pullups, Side Facing Box Formation All Levels A1. Elevator Bench Press Pause 1 sec at each position during descent: -1″ lower from start. -90 degrees -On chest. 5 sets of 3 Rest 30 seconds. Same weight each set.…

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August 1, 2019

Fitness/Performance Warmup 2rds NFT: 200 m Run, 10 Medball Shots, Goblet Walk DNB, 20 Double Unders, Monster Walks Fitness A1. Marching Ankle Dribbles 5 sets of DNB No rest. A2. Front Squats; X0X0 4 sets of 3 Rest 1 minute. Same weight each set. + 150 Medball Shots for Time. *100% 1 RM 5 minute…

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July 31, 2019

Fitness/Performance Warmup 2rds NFT: 200 m Row, 5 Back to Back Medball passes, 10 Scap Chinups / 3 False Grip Ring Pullups, 5 Hang Squat Cleans / 5 Power Snatch, Forward Facing Box Formation Fitness A. Rotational Kettlebell Clean to Rotational Kettlebell Press 3 sets of 6 L 6 R Rest 90 seconds. Choose a…

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July 30, 2019

Fitness/Performance Warmup Acceleration Warmup All Levels A1. Marching Ankle Dribbles 5 sets of DNB No rest. A2. High Bar Back Squat;X0X0 4,2,4,2,4 Rest 1 minute.  Same weight on 4s, 2s, respectively. B. Dumbbell Renegade Row 3 sets of 10 each arm. Rest 1 minute. + Airbike 5 sec Hard / 5 sec Float / 5…

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July 29, 2019

Fitness/Performance Warmup 2rds NFT: 200 M Run, Bear Crawl Down, 3-5 Pushups / 3-5 Strict Handstand Pushups, 10 Russian Kettlebell Swings All Levels A. Take 12 minutes to find a 1 RM Bench Press; X0X1. + Fitness 21-15-9 Strict Dumbbell Press Ring Dips Pushups *100% ME. 20 min Cap! 5 minute cooldown. Performance 21-15-9 Strict…

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DELOAD WEEK JULY 26+27, 2019

Fitness/Performance Warmup 2rds NFT: 200 M run, 5 Pushups, 10 Russian Kettlebell Swings, 20 Double unders or 40 Single Unders All Levels A1. Counter Movement Vertical Jump 4 sets of 6 No rest. A2. Bench Press; X0X1 3 sets of 5 Rest 90 seconds. + 60 Double Unders 30 Alternating Kettlebell Muscle Cleans 30 Ring…

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DELOAD WEEK JULY 24+25, 2019

Fitness/Performance Warmup 2rds NFT: 200 m Run, 5 Power Clean/ 5 Power Snatch, 10 Scap Chinups / 3-5 Strict Chinups, Side Facing Box Formations Fitness A. 10 min EMOM Power Clean Double *75% 1 RM. Performance A. 10 min EMOM Power Snatch Double *75% 1 RM. + All Levels 3 Rounds Paced Effort 10 Strict…

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