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pooh bear complex

Date: Thursday, April 25th Warm-Up: Coaches Choice Skill: Complete 3 sets A.) 12 SIngle V-Ups B.) :45 wall sit Strength: Pause Back Squat 3-3-3-3-3 (5 X 3) - 3sec pause at the bottom *Emphasis should be on the pause at bottom so warm up to to 60% - 70% and [...]

utah, get me two

Date: Wednesday, April 24th Warm-Up: Coaches Choice Skill: none Strength: E3MOM for 15 min (5 rounds)     3 Power Cleans + 5 Ring Dips (H: ring push-ups) *Add weight each round if possible Conditioning: “Utah, Get me two” 2 x 9 min AMRAPs  with 2 min rest in between Cash in: [...]

cannonball run

Date: Tuesday, April 23rd Warm-Up: Coaches Choice Skill: Complete 3 sets unbroken and focus on beautiful technique in each variation. 3 DB Strict Press 2 DB Push Press 1 DB Push Jerk Strength: Back Rack Barbell Step ups to 12” box      5 sets 8 Reps (4L/4R) Increase weight per set [...]

Bob and Weave

Date: Monday, April 22nd Warm-Up: Coaches Choice Skill: none Strength: Bench Press 5 X 5 Set 1 Perform 5 reps at approx 70% of 1RM Set 2 ADD WEIGHT Set 3 ADD WEIGHT Set 4 ADD WEIGHT Set 5 ADD WEIGHT AND go for max reps up to 10. You [...]

Date: Saturday April 20th Warm-Up: coaches choice Skill: Flash Mob TGU.  We will perform 3 TGUs each side as a group. Strength: Towel Bench Press 3x3     Set 1 perform 3 reps with approx 70% of 1RM     Set 2 add weight and perform 3 reps     Set 3 add weight and perform [...]

easy $

Date: Friday, April 19 Warm-Up: coaches choice Skill: none Strength: 7x Power Snatch + Hang Power Snatch Super Set: 10-15 Hanging Knee Raise Conditioning: “Easy $” In 20 minutes complete: 800 Meter Run 800 Meter Row 800 Meter Run 800 Meter Row Then complete 10 Heavy RKBS EMOM until Minute [...]

quorum’s call

Date: Thursday, April 18th Warm-Up:  coaches choice Skill:  EMOM for 12 Minutes Odd: Goblet Hold walking lunge for 40’ (15-44) Even: Minutes 2,4,6 - 12 Arch/Hollow Swings Minutes 8,10,12 - 8 Kipping Pull-Ups Strength: None Super Set: none Conditioning: “Quorum’s Call” 9 AMRAP 10 Hang Power Clean 55/75/95 80 Singles [...]

ho down

Date: Wednesday, April 17th Warm-Up: coaches choice Skill: complete 4 sets of :20-:30 holds out of the following options: :Hollow hold :Hanging L-sit :parallette L-sit Strength: Warm up to 50% of Deadlift max then perform 5 Deadlifts every 90 seconds for 9 Minutes Super Set: 10 plank down & ups [...]

piece of pie

  Date: Tuesday, April 16th Warm-Up:  coaches choice, Add hip mobility Skill: none Strength: Back Squat 5x5 increasing weight each set. Super Set: Single Arm Ring Row - 5 sets of  6 reps each arm Conditioning: “Piece of Pie” 3 rounds - 1 min stations Front squat (45/75/115) KB high [...]

salad days

Date: Monday, April 15th Warm-Up: coaches choice Skill: None Strength: Bench Press 3x3     Set 1 perform 3 reps with approx 70% of 1RM     Set 2 add weight and perform 3 reps     Set 3 add weight and perform 3 reps up to 10 reps *if time allows perform 3x10 drops sets [...]