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sump pump

Date: Monday, June 17th Warm-Up & Mobility: coaches choice Skill: 2x10 Jones Squat Strength: Back Squat 5-5-5 Increasing Super Set: Single leg DB Deadlift 5 reps / leg Conditioning: “Sump Pump” E2MOM for 18 Minutes 5 Deadlift 95/155/225 5 Strict HSPU or DB Press (AHAP) 30 Second Plan Guide: Work [...]

6/15

Date: Saturday, June 15th Warm-Up & Mobility: coaches choice Conditioning: With a partner 3 Rounds 400 M Run Max Back Squats (65/95/135) <Rest 2 Minutes> 3 Rounds 500 M Row Max Push Press (Same)

get some

Date: Friday, June 14th Warm-Up & Mobility: coaches choice Skill: 3 position Power Snatch Hip - Knee - Floor. (Practice/Warm-up working top down) Strength: EMOM8: 3 Power Snatch EMOM for 8 Minutes. Super Set: none Conditioning: “Get Some” 5 rounds  10 Hang Power Cleans 45/65/95 10  Air Squats 10 Medicine [...]

tempo 400s

Date: Thursday, June 13th Warm-Up & Mobility: coaches choice Strength 1: 400 M Run For Time Strength 2: 3 Front Squats E2MOM for 12 minutes.  (Add weight as desired) Super Set: None Conditioning: Tempo 400s E3MOM for 9min Run 400m with goal of staying within 15-30 seconds of timed 1st [...]

loose ends

Date: Wednesday, June 12th Warm-Up & Mobility: coaches choice Skill Warm Up: 3x10 Arch/Hollow Swing Strength: Pendlay Rows 6-6-6-6-6 (Focus on proper technique and a strong pull) Super Set: None Conditioning: “Loose Ends” 10-8-6-4-2-4-6-8-10  DB Power Cleans 15/30/45 (2 DBs) Single arm DB box step overs (suitcase carry) 12inch-20inch Pull [...]

ground swell

Date: Tuesday, June 11th Warm-Up & Mobility: coaches choice Skill: none Strength:  Bench Press: Work to a 1RM (Allow 20 to 25 minutes) *Perform 3 x10 drop sets at 50% if you finish early Super Set: None, Spot your partner Conditioning: “Ground Swell” :45 on :15 off for 15 min [...]

white whale

Date: Monday, June 10th Warm-Up & Mobility: coaches choice Skill Warm Up: Hollow Rock Tabata - :20on, :10off 2 Minutes (4 rounds) Strength: Sumo Deadlift, Warm up 6 min, Every :90sec for 9 minutes Perform 3 Sumo Deadlifts *Increase weight as desired Super Set: 5 Ring Outs Conditioning: “White Whale” [...]

borderline

Date: Saturday, June 8th Warm-Up & Mobility: coaches choice Skill: none Strength: Towel Bench Press 10-8-6 Super Set: Single Leg Sandbag Glute Bridge. 6 each side. Conditioning: “Borderline” AMRAP 18 w/ a partner.  40 Inverted Push-ups (Feet elevated on 12”/20” box) (one working) 40 Box Step overs with 10/25/35 pound [...]

melon popper

Date: Friday, June 7th Warm-Up & Mobility: coaches choice Skill Warm Up: 3 x 5 Tic Tocs on the Rings (Modify with 10s Roly Polys) Strength: Snatch High Pull + Power Snatch EMOM for 8 Minutes *6 Minutes to warm up to starting weight. Super Set: None Conditioning: “Melon Popper” [...]

toxic masculinity

Date: Thursday, June 6th Warm-Up & Mobility: coaches choice Skill:  8-10 KB Long Cycle Clean and Press EMOM for 5 Minutes Strength: 5 Sets - Barbell Good Mornings 6 Reps Super Set:  12 Banded Pull-downs Conditioning: “Toxic Masculinity” Every 3:30 for 14 min:( 4 rounds) Row 25/30 cal 5 Manmakers [...]