Month: September 2013

10.01.2013

Warm Up 2 Rounds 10 Scap Push Ups 10 Push Press (45/35) Row 250m Strength/Skill 4 Sets A1: Push Press x 4-6 reps – Rest 45 seconds A2: Ring Dips x AMRPAP-2 Or 2-3 Negatives @ 40A1 – Rest 45 seconds A3: Hollow Rocks/Hold 20 seconds – Rest 45 seconds MetCon 30 seconds of work …

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9.30.2013

WarmUp 2 Rounds 5 Ring Rows 5 Box Jumps 10 Goblet Squats @ 21X1 Strength/Skill 4 Sets A1: Back Squat x 6-8 Reps @ 30X1 – Rest 45 Seconds A2: SA Bent Row x 6-8 Reps @ 2111 – Rest 45 Seconds A3: FLR on Rings 30-45 Seconds – Rest 45 Seconds MetCon In teams …

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9.27.2013

Warm Up Hip and Front Rack Mobiltiy 2 Rounds of: 10 Goblet Squats @ 30X1 10 Ring Rows @ 2011 Strength/Skill 4 Sets of: A1: Front Squat x 4-6 Reps @ 30X1 – Rest 60 Seconds A2: Weighted Pull Ups x 3-5 Reps @ 2011 Or 2-3 Negatives @ 80A1 – Rest 60 Seconds A3: …

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9.26.2013

Warm Up Mobility Rowing Instruction Strength/Skill Row 250 Meters @ 70-75% – Rest 2 Minutes Row 500 Meters @ 75-80% – Rest 3 Minutes MetCon Row 2K For Time Make sure you are warmed up and hydrated

9.25.2013

Warm Up 2 Rounds of: 5 Inchworms 10 Good Mornings 15 KBS Strength/Skill A1: RDL x 8-10 Reps @ 2011 – Rest 60 Seconds A2: Ring Push Ups x Max Reps @ 1010 – Rest 60 Seconds MetCon 4 Rounds for Time of: 20 Front Racked Alternating Reverse Lunges – 10 Per (Use 2 KB …

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9.24.13

Warm Up 2 Rounds 3 Turkish Get Ups Per 10 Scap Push Ups 10 Push Press (45/35) Strength/Skill 4 Sets A1: Press x 8-10 reps @ 2011 – Rest 60 seconds A2: Hollow Rocks/Hold 20 seconds – Rest 60 seconds 3 Sets B1: Russian KBS x 10-15 – Rest 60 seconds B2: Toes to Bar …

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9.23.2013

Warm Up Hip Mobility 2 Rounds Row or Run 250m 10 T Push Ups 10 Back Squats (45/35) @ 30X1 Strength/Skill 4 Sets A1: Back Squat x 8-10 reps @ 30X1 – Rest 60 Seconds A2: SA Bent Row x 8-10 reps @ 2011 – Rest 60 Seconds A3: Plank on Elbows 45-60 Seconds – …

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9.20.2013

Warm Up 2 Rounds of: 10 Scap Push Ups 10 T Push Ups 10 SA KBS Per Strength/Skill A: Press @ 20X1 – Find a 1 RM – Rest 3 Minutes Between Sets Work on hip and glute activation exercises during this time Set 1 – 50% of possible 1 RM x 3 Reps Set …

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9.19.2013

Warm Up Hip Mobility Then 2 Rounds of: 5 Pull Ups 10 Goblet Squats Row 250 Meters Strength/Skill 4 Sets of: A1: Front Squat x 4-6 @ 30X1 – Rest 45 Seconds A2: SA Bent Row x 6-8 @ 2011 – Rest 45 Seconds Hollow Rocks/Hold 20 Seconds – Rest 45 Seconds MetCon “Jackie” Row …

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9.18.2013

Warm Up 2 Rounds of: 5 Inch Worms 10 Good Mornings 15 KBS Strength/Skill 4 Sets of: A1: Deadlift x 4-6 Reps @ 2011 – Rest 45 Seconds A2: Chin Ups x Max Reps – Rest 45 Seconds A3: Side Bridge 30 Seconds Per Side – Rest 2 Minutes MetCon Max Reps in 3 Minutes …

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