mayo 23, 2019

General Warm-up

Roxanne

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Specific Warm-up

3 Rounds of:

5 Worm Push-ups forward / backward

7 V-ups 

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Metcon

15 min. EMOM 

0’00” -5’00” 

18 Push-ups

5’00” – 10’00”

12 Push-presses #40/25

10’00” – 15’00”

20 sec. L-Hold 

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Skill 12/16 min. 

Practice Pull-ups

 

 


mayo 22, 2019

General Warm-up

Dynamic [Heels, knees, arms…]

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Specific Warm-up

OHS Therapy [BB Stretching] 

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Metcon

For Time 

10 Rope Climb

20 Overhead Squats #3/4 BW

40 Box Jumps #30’/24”

80 Kettlebell Swings #24/16

1 Mile Run 

 

 


mayo 21, 2019

General Warm-up

Jump Rope 

Practice Double-unders

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Specific Warm-up

3/5 Rounds of:

25 Mountain Climbers

5 DB Front Squats [< load]

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Metcon

Interval Work -1:1-

3-2-2-2 min. to Complete:

100 Double DB Front Squats #25/17,5

* Start each Set with 100 D.U.

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Skill 12/15 min.

Practice Skin the Cat 

 

 


mayo 20, 2019

General Warm-up

Mobility

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Specific Warm-up

3/5 Rounds of:

6 Ring Rows

6 Jumping / Kipping Rig Dips 

20 sec. Wall Squat

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Metcon

For Time 

5 L- Pull-ups

10 Ring Dips

15 Air Squats

10 L- Pull-ups

20 Ring Dips 

30 Air Squats 

20 L- Pull-ups

40 Ring Dips 

60 Air Squats

 

 


mayo 17, 2019

General Warm-up

3/5 Rounds of:

3 Wall Climb

Bear / Crab Walk ⇆

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Specific Warm-up

Practice Split Jerk

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Metcon

3-3-3-3-3

Split Jerk

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Metcon

10 min. EMOM

15 sec. BB Front Rack Hold

15 sec. BB OH Hold Position