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Tuesday April 11th, 2017

Warm up- 1.) 2 Min Jump Rope 2.) Shoulder Prep Warm-up (Coach Led) Skill- Gymnastics 3×10 second support holds 3×10 second bottom of a dip hold 3×5 Ring Dips *Scale up by adding weight 5 Rope Climbs or 3 Peg Board Ascents WOD- 12 Min AMRAP 7 HSPU 7 Box Jumps 30/24 7 DB Push […]

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Monday April 10th, 2017

Warm up- 2 Rounds 1 Minute Row/AB 15 Band Pull Aparts 10 Ring Rows 15 Push Ups 10 Squats 10 Reverse Lunges Skill- Front Rack Reverse Lunges – Elevate Front foot on a 25# plate 4×6 Per Leg – AHAP *All 6 reps on one leg before switching *If full range of motion can not […]

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Friday April 7th, 2017

Warm up- 1.) Foam Roll IT band, 60 seconds per side Upper Back, 60 seconds per side 2.) 2 Rounds 3 Inchworms with a push up 3 kip swings + 1 pull up + 3 kip swings 10 V-ups 10 Band pull aparts 15 GHD hip EXt. or Barbell good mornings Skill- Power Cleans (10 […]

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Thursday April 6th, 2017

Warm up- Tabata DU’s Then: DROM Skill- 2 Sets with a Medball 10 AS 10 Sqauts with Wall Ball in rack position 10 Wall Balls *Focus on breathing and timing of the hip ext to the press of the WB WOD- 1,000m Row   Immediately into: 5 Rounds 40 DU’s 20 WB’s 20/14 Post WOD- […]

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