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Cindy

Tuesday – October 10, 2017 - 171010 Context:    Competition Dynamic Warm Up Option: "St Petersburg" Kb Warm Up Flow 2 rounds - 100' suitcase carry each arm, 100' oh carry each arm, 2L/2R Turkish Get up, 12 Russian swings, 8 (4 per side) front rack or overhead squat, 30s floor [...]

Rusty Chrome

Monday – October 9, 2017 - 171009 Context: Practice Dynamic Warm Up Option: 3 sets of 5 with an empty bar: straight leg deadlift, front squat, hang muscle/power clean, behind the neck press (snatch width), overhead squat. Then 10-20m shuttle while partner hangs on bar/rings - 3 rounds. Mobility: Shoulder [...]

Fight Gone Bad

Saturday – October 7, 2017 - 171007 Context:  Competition Dynamic Warm Up Option: 'Moscow' KB Flow warm up, 2 rounds: 6 halos per side, 8 goblet squats, 10 bootstrappers, 12 single arm presses (6 per side), 2 crab bridges, quad smash, ankle mob – Video Demo Here , Movement Details Here. Mobility: Shoulder Skill Practice Warm [...]

Make Some Noise

Friday – October 6, 2017 - 171006 Context:   Practice Dynamic Warm Up Option: 3 rounds of bear crawl 40-60 feet, 5 inch worms, 10 ring rows, then 4 sets of 5 with an empty bar: hang muscle cleans, front squat, push press Mobility: Hip Skill Practice Warm Up: Spend 8 minutes working on kipping [...]

Cool Breeze

  Thursday – October 5, 2017 - 171005 Context: Practice Dynamic Warm Up Option: Coach's Choice Mobility: Hip Skill Practice Warm Up: None (list of fun games to play here) Strength: 5-5-5-3-3-3 back or box squat (increase weight with each set) Super Set: 5-5-5-3-3-3 strict weighted pull up (or progression) Metabolic Conditioning: “Cool Breeze” For time. 3 [...]

The Shed

Wednesday – October 4, 2017 - 171004 Context:    Competition Dynamic Warm Up Option: 3 sets of: 8 ring rows, 8 squat jumps, 8 hanging knee raises or knees to elbow, 8 lunge steps, 1 crab bridge Mobility: Shoulder Skill Practice Warm Up: None (list of fun games to play here) Strength: None Super Set: None Metabolic [...]

Elizabeth

Tuesday – October 3, 2017 - 171003 Context: Practice Dynamic Warm Up Option: 200m jog throwing PVC or medball to a partner, then 5,4,3,2,1 with an empty bar: straight leg deadlift, barbell row, hang muscle clean, shoulder press, front squat Mobility: Hip Skill Practice Warm Up: Spend 8 minutes working on handstand and strict [...]

Lazerwolf

Monday – October 2, 2017 - 171002 Context: Practice Dynamic Warm Up Option: 100m run with medball sharing with partner. Then 2 sets of: 10 ring row, 10 lunge steps, 30s plank. Mobility: Ankle Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) squat clean x 2, or perform [...]

Heavens to Betsy

Saturday – September 30, 2017 - 170930 Context:   Practice Dynamic Warm Up Option: 3 sets of 5 with an empty bar: straight leg deadlift, front squat, hang muscle/power clean, behind the neck press (snatch width), overhead squat. Then 10-20m shuttle while partner hangs on bar/rings - 3 rounds. Mobility: Shoulder [...]

Blue Corona

Friday – September 29, 2017 - 170929 Context:   Practice Dynamic Warm Up Option: 400m jog, then 3 rounds of 2 crab bridges, 5 scap pull ups or strict pull ups, 10 goblet squats, 10 Russian kb swings Mobility: Hip Skill Practice Warm Up: None (list of fun games to play [...]