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pulling g’s

Date: Thursday, August 1st Warm-Up & Mobility: coaches choice Skill: none Strength: Power Clean 1RM Sets will go 3-3-2-2-1+ (Rest 2 minutes between sets) Technique Option 8-10 sets or 2-3 reps adding weight as form permits Conditioning:  “Pulling Gs”   AMRAP6 for rounds + reps 10 Clusters 65/95/115 (Modify with [...]

before the mast

Date: Wednesday, July 31st Warm-Up & Mobility: coaches choice Skill: none Strength: 4-5 Sets Trap Bar Deadlift + 100’ Carry  Perform 1 Trap Bar Deadlift and carry for 50’. Set the bar down and turn around. Then perform another deadlift and carry the weight back 50’ Super Set: 12 Hollow [...]

water ship down

Date: Tuesday, July 30th Warm-Up & Mobility: coaches choice Skill: none Strength: A1. Pendlay Rows 5x6 Increasing (10 Minutes) EMOM6 Alternating Odd/Even Minutes B1. Max Push-ups unbroken go to failure (10 rep minimum Band Assisted) B2. 3 Arch/Hollow Swings + 3 Kipping Pull-Ups X 2  Conditioning: “Water Ship Down” EMOM [...]

cookie crumble

Date: Monday, July 29th Warm-Up & Mobility: coaches choice Skill Warm-up:  2x10 Jones Squats Strength:  Wide Stance Box Squat 3RM  Work to a 3RM in 6-7 sets.  Have spotters in place for every set the barbell cannot be dropped. Super Set: None  Conditioning: “Cookie Crumble” Not for time: 16-14-12-10-8-6-4  Band [...]

figaro

Date: Saturday, July 27 Warm-Up & Mobility: coaches choice Skill: none Strength: DB Bench Press 5x6 Super Set: 8 Barbell Curls Conditioning: “Figaro” 18 Minute AMRAP in teams of 2 30 Cal  Row 30 Push - ups 3/5 Rope Climbs

glorious cheese

Date: Friday, July 26 Warm-Up & Mobility: coaches choice Skill: none Strength:  3 Heavy Triples Deadlift 3x3 (Trap Bar or Straight Bar)  Good long warm-up>  Working sets should be between 70% to 85% of 1RM. Super Set: 8/8 Single Arm Kneeling Shoulder Press Conditioning: “Glorious Cheese” 11AMRAP   10 Deadlift (95/155/225) 15 [...]

timed out elizabeth

Date: Thursday, July 25 Warm-Up & Mobility: coaches choice Skill: Muscle Up Progressions (10min) Strength:EMOM 10 1 Power Snatch + 1 Hang Power Snatch  *Increase weight as desired Super Set: none Conditioning:  “Timed Out Elizabeth” For Reps 60 Seconds of Power Cleans (65/95/115/135) DB Hang Power Cleans (15/30/45) 60 Seconds [...]

armstrong

Date: Wednesday, July 24 Warm-Up & Mobility: coaches choice Skill: L sit  *Any progression  Hold 25sec, rest 1 min X 5  *Work together as a class,  Strength: 4x 120’ Sled March Super Set: 2 Broad Box Jumps Conditioning: “Armstrong” 4 Cycles 90sec stations - 24 total minutes 200m run  6 [...]

last call

Date: Tuesday, July 23 Warm-Up & Mobility: coaches choice Skill: 3x 3L/R Side Plank to Plank Transitions Strength: Bench Press 4x7 (Fast and Light) Super Set: 6/6 Loaded Single Leg Glute Bridge Conditioning: “Last Call” Every  3 minutes for 18 Minutes 12/15 Cal Row 15 DB Floor Press (neutral grip)  [...]

roller coaster

Date: Monday, July 22 Warm-Up & Mobility: coaches choice Skill: None Strength: 20 Minute Clock - Barbell Starts on the Rack for Carries and Front Squats  1-6  E2MOM 40’ Front Rack Carry *Add weight based on how load feels  7-20 E2MOM 2 Front Squats *Add weight based on how load [...]