June 6, 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. Increase weight each set. + 50 Alternating Arm Dumbbell Snatch 30 Strict Chinups 100 Burpees *30 min cap!…

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June 5, 2019

Fitness/Performance Warmup 2rds NFT: 3 Star Patterns L then R, 5 Back to Back Medball Passes 5 Power Cleans / 5 Power Snatches, 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 90 seconds. Increase weight on the 3s,2s,1s, respectively. Beginners: Hang…

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June 4, 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. x5 *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 3, 2019

Fitness/Performance Warmup 2rds NFT: 3 Muscle Clean + Power Clean / 3 SC + SJ, 10 Scap 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. B. Clean Pull + Power Clean 5 sets of 2 + 1 Rest…

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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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