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work

Date: Saturday, July 20th Warm-Up & Mobility: coaches choice Skill: none Strength: Deadlift 3-3-3-3-3 Super Set: Single Arm KB Put Press w/ 90 degree rotation 6/6 Conditioning:  EMOM15 - 3 to a Barbell 80 Singles - 40 DU 12 Hang Power Snatch :40sec Hollow Hang Coaching Notes: Strength: work up [...]

up and away

Date: Friday, July 19th Warm-Up & Mobility: coaches choice Skill: Agility Ladder  Strength: 10 min. Work to a max weighted strict pull-up or 4x5 strict pull-ups with smallest band possible. Super Set: None Conditioning: “Up and Away” 0-12 2000M Row 12-20 10 rds of “Cindy” 20-24 800M Run 24-26 accumulate [...]

shaken not stirred

Date: Thursday, July 18th Warm-Up & Mobility: coaches choice Skill: none Strength: 15 minutes to work to a heavy single - Back Squat or OHS. Super Set: 1 Seated box Jump Conditioning: “Shaken not stirred” 1-10 min AMRAP  6 devils press H: DB ground to overhead 15/25/35 8 DB squats [...]

beach comber

Date: Wednesday, July 17th Warm-Up & Mobility: coaches choice Skill: 5x Candlestick roll to squat or 20 second candlestick hold Strength: 12 Minutes to  Accumulate a 2000’ Farmers Carry Super Set: None Conditioning: “Beach Comber” A.) 3 rounds   Run 400m Rest :30 B.) 3 rounds   Sled push 1 Down/back (FIFO) [...]

validation

Date: Tuesday, July 16th Warm-Up & Mobility: coaches choice Skill: None Strength:  Strict Press 7-7-5-3-3-1-1 *Increasing per set Super Set: Rear elevated single leg squat 4/4 (Dumbbells or Kettlebells) Conditioning: “Validation” 3 rounds  12/12 Single Arm DB Floor Press 15/30/45 50 ft OH DB carry (Same) 12 Reverse lunges (in [...]

spoke and wheel

Date: Monday, July 15th Warm-Up & Mobility: coaches choice Skill: None Strength: 1 Hang Power Clean EMOM for 12 Minutes *Increase weight as desired. Super Set: None  Conditioning: “Spoke and Wheel” Every 3 Minutes for 6 rounds.  1 Power Clean at 90% of heaviest load from the EMOM 9 Burpee [...]

so be it

Date: Saturday, July 13th Warm-Up & Mobility: coaches choice Skill: none Strength:  E2MOM 10 Minutes 15 DB Goblet Squats (AHAP w/ 3sec Eccentric)  Super Set: None Conditioning: AMRAP 25 Minutes ‘So Be It” 3 Rounds 6 Pull-Ups 12 HRPU 18 Walking Lunge Steps *200M Run 3 Rounds 6 Pull-Ups 12 [...]

short line

Date: Friday, July 12th Warm-Up & Mobility: coaches choice Skill: none Strength: DB Bench Press 5x8 (AHAP) Super Set: 5/5 Sandbag Lateral Lunge Conditioning: “Short Line” 4 rounds/4 Stations @ :90sec perstation  1) 5 V-ups + 10 Hollow Rocks +20 Mountain Climbers   2) Row Cal  3) Farmer’s Carry  4) Bike  [...]

rip tide

Date: Thursday, July 11th Warm-Up & Mobility: coaches choice Skill: 3x8 Bear Hug Sandbag Squat Strength: Sumo Deadlift  3-3-1-1-1-1-1 (20 minutes to work to a heavy Single) Super Set: none Conditioning: “Rip Tide” Partner row for time: 6x 250 Meters *Alt every 250m  *Record your time after the rower has [...]

mill stone

Date: Tuesday, July 9th Warm-Up & Mobility: coaches choice Skill: none Strength: Pendlay Rows 6x5 Super Set: Single leg DB DL 6/6  Conditioning:  ‘Mill Stone” 800 M Run <Rest 1 Minute> 3 Rounds FT  12 HRPU 6 Scotty Bobs 15/25/35 H: 12 DB Rows 12 Strict hanging knee raise 6 [...]