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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 [...]

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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 [...]

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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 – [...]

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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 [...]

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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 [...]

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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 [...]

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