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belly itch

Date: Saturday, May 25 Warm-Up & Mobility: coaches choice Skill: none Strength: Towel Bench Press 5 x 5 Super Set: none Conditioning: "belly itch" 4 Rounds For Time 400M Run 6 HSPU H-12 push press w/ dbs 12 T2B (H-24 Abmat Sit-ups) Coaching Notes: Remember to use your shoulders on [...]

skiptrace

Date: Friday, May 24 Warm-Up & Mobility: coaches choice Skill: Burgener Warm-Up Strength: EMOM8: 1 High Hang Power Snatch (Hip) + Hang Power Snatch (above the knee) *Give the class 6 minutes to warm up to a moderate weight of the complex then have them perform the complex every minute [...]

dumbbell dt

Date: Thursday, May 23 Warm-Up & Mobility: coaches choice Skill: air squat tabata 4 rounds  :20 / :10 Strength: 10 minutes to work to 1 heavy  Behind the Neck Thruster. Super Set: none Conditioning: Dumbbell “DT” For TIme: 5 rounds 12 Dumbbell deadlifts 15/30/45 9 Dumbbell hang clean (Same) 6 [...]

blue on black

Date: Wednesday, May 22 Warm-Up & Mobility: coaches choice Skill: none Strength:  20 RKBS (AHAP) E2MOM for 12 Minutes (6 Rounds) Super Set: none Conditioning: “Blue on Black” 3 Rounds For Time: 400M Run 9 Unbroken Deadlifts (AHAP) 20 Weighted 12” Step-Ups (53/35KB) (FIFO) *1 KB in the front rack [...]

no soup for you!

Date: Tuesday, May 21st Warm-Up & Mobility: coaches choice Skill: None Strength: Bench Press 5 x 5. Warm up to approx. 70% of 1RM.  Increase weight each set and go for max reps up to 10 reps on the final set. Super Set: None Conditioning: No soup for you! 4 [...]

uncle jesse

Date: Monday, May 20th Warm-Up & Mobility: coaches choice Skill: Pull-Up Progressions Min 1: :30sec Hollow Hang Min 2: 10 Scap raises Min 3: 10 Arch to Hollow Min 4: 10 Arch to Hollow with pop Min 5: 5 Arch to hollow + 1-10 Pull ups (Take the Arch to [...]

squad up

Date: Saturday, May 18th Warm-Up & Mobility: coaches choice Skill:  none Strength: Hang Power Cleans (Increasing) 2x3 Then 1-1-1-1 (Complete a set every 2 Minutes) Super Set: None Conditioning:  “squad up” 20 Minute AMRAP.  In teams of 2. One Person Working. . 200M Run together 10 Hang Power Cleans (65/95/135) [...]

serendipity

Date: Friday, May 17th Warm-Up & Mobility: coaches choice Skill: 10 Butterfly Abmat Sit-up every :45sec for 6 minutes. Strength: Towel Bench Press 3 x 3.  Warm up to approx. 70% of 1RM.  Increase weight each set and go for max reps up to 10 reps on the final set [...]

butter churn

Date: Thursday, May 16th Warm-Up & Mobility:  coaches choice Skill:Pull up progression: Min 1: :30sec Hollow Hang Min 2: 10 Scap raises Min 3: 10 Arch to Hollow Min 4: 10 Arch to Hollow with pop Min 5: 5 Arch to hollow + 1-10 Pull ups (Take the Arch to [...]

devils diamond

Date: Wednesday, May 15 Warm-Up & Mobility: Coaches Choice Skill: One Minute Row intervals EOMOM for Max Calories - 3 Attempts Strength: 12 minutes: 40’ weighted Barbell Carries (Back rack, Front rack, Overhead) 4-5 sets increasing weight /set Super Set: 8 ring rows / supine ring rows 4-5 sets Conditioning: [...]