June 24, 2019

WOD WOD, June 25, 2019

Deadly Treadly Warm-up A) Athletic gym flow – DL prep Glute pulls Frankies Toe Touch drinking bird Lateral lunges rotation lunges spider man lunges Glute monster walks B) DL Barbell breakdown Deadlift (Weight) Every 3 Minutes : 1×5 @ 50% 1×5 @ 60% 5×5 @ 70% *After each set chill TFO and spin a yarn…

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June 23, 2019

WOD WOD, June 24, 2019

Nastier Girls Warm-up A) 2 Sets 10 x Cat Cow 10 x Rocking Adductor P / side 10 x T spine rotation ( 5/5 ) 10 x Planch Wrist forward leans 10 x Shoulder Taps ( 5/5 ) B) EMOM x 5 : 20 Second x Dubz ( practice ) 3 x BB Hang Squat…

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June 22, 2019

WOD WOD, June 23, 2019

Sustainable Sunday ft coach Jenn Metcon (Calories) In Pairs working in 4 minute blocks on either ski erg or Assault bike Block 1: 15/45 x 4 Block 2: 30/30 x 4 Block 3 : 45/15 x 4 Block 4: 60/60 x 2 Flow : *Partner 1 does 4 x 15/45 while partner 2 rests ,…

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June 21, 2019

WOD WOD, June 22, 2019

Super Saturday Metcon (AMRAP – Rounds and Reps) In Pairs : AMRAP 25 100/80 x Cal Row 20 x Lateral Burpees Over rower 80 x Double KB Front rack Reverse Lunges 20 x Lateral Burpees over rower 60 x Box Jumps 30/24" 20 x Lateral Burpees Over rower 40 x V Ups / T2B 20…

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June 20, 2019

WOD WOD, June 21, 2019

Randy Savage Warm-up A) Extensive full body flow + broad jumps / band pull apart B) Barbell tech coaches call Clean / Front Squat / jerk Complex B (Weight) 1 x Clean 1 x Front Squat 1 x Split Jerk Ever 2:00 x 7 Metcon (Time) Barbell Conditioning For time 400m Run 3 Rounds of…

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June 19, 2019

WOD WOD, June 20, 2019

June Benchmark “Annie” Warm-up KB carries / Baby Taps / Beat swing Prep Gymnastics Skill Development Kipping pull ups – Running clock see below Options 1- # unbroken C2B 2- # unbroken butterfly pull ups 3- # unbroken kipping pull ups 4- # seconds kipping 5- Alt between hollow hold & superman *Chose 1 and…

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June 19, 2019

Olympic Weightlifting WOD, June 20, 2019

Cycle 5: Cleans & FS’s Wk 4 Snatch (Weight) Every 2mins 2×2 @ 50% 1×2 @ 60% 1×2 @ 70% 1×2 @ 75% 1×2 @ 80% 1×2 @ 85% 1×2 @ 87% Clean and Jerk (Weight) Every 3mins 1x (2+1) @ 55% 1x (2+1) @ 65% 1x (2+1) @ 75% 1x (2+1) @ 82% 1x…

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June 18, 2019

WOD WOD, June 19, 2019

Legs Eleven Warm-up A) Hip openers B) Groups of 3: 30sec on/30sec off x3 Kang squats Russian swings Banded monster walks Back Squat (Weight) New squat cycle day 1 *Every 3mins: 1×5 @ 50% 1×3 @ 60% 1×3 @ 70% 1×3 @ 75-80% 1×5 @ 80-85%/ new 5RM * Have a spotter or 2 ready…

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June 17, 2019

WOD WOD, June 18, 2019

Breathless Warm-up A) Basic Hip flow B) Glutes Metcon (AMRAP – Rounds and Reps) Row / Conditioning AMRAP in 24 with a mate Buy in each round: 250/200m x Row Then, Alt between A- 5 Burpee box jumps 24/20" B- 5 Devil’s press 22.5/15kg x 2 R4R (P1 row bbj, P2 row bbj, P1 row…

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June 16, 2019

WOD WOD, June 17, 2019

The Pressing Joker Warm-up A) 3 Way Buddy Shoulder release / PVC pass through B) Modified version of HS prep 2 rounds instead of 4 super set with T2B progression Gymnastics Gymnastics skill development : HSPU’s EMOM x 12 1- # unbroken HSPU – Kipping / strict / Negatives 2- 10 Second Hollow / 10…

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