March 7, 2019

All Levels Warmup 2rds NFT: 150 M Row, 5 Hang Power Clean / 5 Squat Clean, 10 Scapula Ring Rows Monster Walks Fitness A. Hang Power Clean from Below the Knee 3/2/1/3/2/1 Rest 90 seconds. Increase weight on 3s, 2s, 1s respectively. + 1 minute at each Row For Cals Goblet Backwards Lunges Kettlebell Single…

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March 6, 2019

All Levels Warmup 2rds NFT: 150 m row, 10 Goblet Squats / 5 High Hang Snatches, 20 Mountain Climbers, FF Box Formations Fitness A. Front Squat; X0X1 5 sets of 3 Rest 2 minutes. Increase weight each set. B1. Medball Rotational Throws 3 sets of 8 L 8 R Rest 30 seconds. B2. Medball Slams…

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March 5, 2019

All Levels Warmup 2rds NFT: 150 m row, 5 Power Cleans / 5 Split Jerks, 10 Walking Lunges, 10 Scapula Ring Rows, SF Box Formations Fitness A. Power Clean with 3 sec hold in catch 6 sets of 3 *Rest 90 seconds. Increase weight each set. *Beginners: Hang Power Clean from above knee. + 10…

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March 4, 2019

All Levels Warmup 2rds NFT: 150 M Row, 10 Side Lunges, 10 Scap Pullups, 10 Russian/American Kettlebell Swings, FF Box Formations Fitness A1. Single Leg Lateral Jump to Double Leg Vertical Jump 4 sets of 8 alternating. EX: Right leg, jump left then immediately double leg vertical jump. Rest 30 seconds. A2. Strict Pullups; X2X2…

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March 1, 2019

All Levels Warmup 2rds NFT: 150 M Row, 5 Jumping Air Squats, 10 Scap Ring Row / 10 Scap Pullups, Bear Crawl, SF Box Formations Fitness A1. Single Leg Medial Jump to Double Leg Vertical Jump 4 sets of 8, alternating. EX: Right leg, jump to right, jump up. Left leg, jump to left, jump…

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March 2, 2019

All Levels Warmup 2rds NFT: 150 M Row, 10 Russian Kettlebell Swings, 10 Side Lunges, 20 Double Unders FF Box Formations All Levels A. Deadlifts from blocks below knees; X1X1 5 sets of 3 Rest 2 minutes. Same weight each set. + 20 min AMQRAP 1000 m row 30 Double Unders 20 Goblet Side Lunges…

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February 28, 2019

All Levels Warmup 2rds NFT: 150 M Row, 5 Hang Power Clean / 5 Squat Clean, 10 Scapula Pullups / 5 Scapula Ring Dips, Monster Walks Fitness A. Hang Power Clean from Below the Knee 3/2/1/3/2/1 Rest 90 seconds. Same weight on 3s, 2s, 1s respectively. + 1 minute at each Bike for Cals Strict…

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February 27, 2019

All Levels Warmup 2rds NFT: 150 m row, 10 Goblet Squats / 5 High Hang Snatches, 20 Mountain Climbers, Forward Facing Box Formations Fitness A. Front Squat; X0X1 5 sets of 3 Rest 2 minutes. Same weight each set. B1. Medball Rotational Throws 3 sets of 8 L 8 R Rest 30 seconds. B2. Medball…

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February 26, 2019

All Levels Warmup 2rds NFT: 150 m row, 5 Power Cleans / 5 Split Jerks, 10 Walking Lunges, 10 Scapula Ring Rows, Side Facing Box Formations Fitness A. Power Clean with 3 sec hold in catch 6 sets of 3 Rest 90 seconds. Same weight each set. *Beginners: Hang Power Clean from above knee. +…

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February 25, 2019

All Levels Warmup 2rds NFT: 150 M Row, 10 Side Lunges, 10 Scapula Pullups, 10 Russian/American Kettlebell Swings, Forward Facing Box Formations Fitness A1. Single Leg Lateral Jump to Double Leg Vertical Jump 4 sets of 8 alternating. *Beginners:  Side Lunge to Double Leg Vertical Jump Rest 30 seconds. A2. Strict Pullups; X2X2 4 sets…

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