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dead helen

Date: Saturday, May 11th Warm-Up & Mobility: coaches choice Skill: none Strength: Deload Week - Bench Press 10-8-6 *Push the weight but make sure you are able to hit the reps for each set. **3rd Set - Go for max reps - Be sure to hit the minimum of 6 [...]

binary crunch

Date: Friday, May 10th Warm-Up & Mobility: coaches choice Skill: none Strength: 10 Minutes: Work to a heavy  Front Rack Weighted Barbell Carry.  20’ Down 20’ Back Try to complete 4-5 sets in the alloted time. Super Set: none Conditioning: “binary crunch” Every 2:30 x 8 Round 1 10/12 Cal [...]

long view

Date: Thursday, May 9th Warm-Up & Mobility: coaches choice Skill: 8 Minutes Rope Climbs / Seated Sled Pull Try to complete min, 5 reps. At any progression. Sled pull 4 rope pull ups = 1 rep Rope climb half way X 2 =1 rep Rope climb Legless Weighted (Vest) L [...]

pin cushion

Date: Wednesday, May 8th Warm-Up & Mobility: coaches choice Skill: none Strength: EMOM 8 - 1 Clean Pull + 1 Power Clean + 1 Hang Clean (or Hang Power Clean + Front Squat) Super Set: none Conditioning: “pin cushion” 4x  3 min AMRAP (15 min) 1 min rest after each round. [...]

mini murph

Date: Tuesday, May 7th Warm-Up & Mobility: coaches choice Skill: none Strength: 12 Minutes Work to a Heavy Down and Back Sled Push - Add weight each set but keep in mind the low bar push will be mush harder than the high bar. Super Set: 30s Ring Hold At [...]

touch n go

Date: Monday, May 6th Warm-Up & Mobility: coaches choice Skill: None Strength: Deload Week - Bench Press 10-8-6 *Push the weight but make sure you are able to hit the reps for each set. **3rd Set - Go for max reps - Be sure to hit the minimum of 6 [...]

saved by the bell

Date: Saturday, May 4th Warm-Up & Mobility: Coaches choice Skill: None Strength: Towel Bench Press 5-4-3-2-1 Warm up to 70% of 1RM for set number one.  Add weight each set and remember to go for Max Reps the final set up to 10 reps and a minimum of 1.  If [...]

knock knock

Date: Friday, May 3rd Warm-Up & Mobility: Coaches choice Skill Warm Up:  Kipping Pull Up Progressions EMOM 6 Minute 1 - 30sec Hollow Hang Minute 2 - 15 Scap Raises Minute 3 - 10 Arch/Hollow Swings Minute 4 -  10 Arch/Hollow Swings w/ a pop Minutes 5 & 6 - [...]

fast nancy

Date: Thursday, May 2nd Warm-Up & Mobility: Coaches choice Skill: None Strength: Tempo Back Squat 6 x 2 with 2.2.1 tempo. Warm up 65-75% of 1RM and work across for all six sets. Super Set: Single Leg Deadlift 4 reps each leg Conditioning: “Fast Nancy” 5 Rounds for time: 400M [...]

clover leaf

  Date: Wednesday, May 1st   Warm-Up & Mobility: Coaches choice Skill: 80’ Farmer Carry W/ challenging weight (DBs/KBs) Complete 4-5 sets. Strength: Pendlay Rows 5x5 Super Set: 40’ OH Plate Lunge Conditioning: “Clover Leaf” Four - 4 minute rounds goes AFAP 12 Pull ups (H- Ring Rows) 30 DU [...]