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July 31, 2018

Mob:SB chest and lats x2m (Activity you do the most in summer?)

Warmup:

2 rounds

Face pull x 20

Band chest opener x :30 s each

Inch worm w. Push up x 5

Skill:  Row Tech

10 pulls straight arm hips back

10 reg pulls

No strap 10 reg pulls

1m/1m x 8 rounds 

WOD: For Time(10-9-8-7…)

DB...

July 31, 2018

Mob: FR it bands and quads x2m (What did you eat for breakfast today & yesterday?)

Warmup:

2 rounds

Depth Drop x 3

Med ball clean x 10

Band up spread apart x 10

Skill: Power clean

PVC oly warm up

BB oly Warmup

5x5 @ 50-60% Power Clean 

Strength: DE Back Squat (Alt Box/Free) 6x3...

July 29, 2018

Mob:

SB infra 2 x10

SB bicep/forearm x 2 min (What’s your favorite musician/artist?)

Warmup:

2 rounds

Underhand grip Ring row x 10

Spiderman w. 2 arm reach x 5 ea

Plate drill x 20 (soccer tap)

Skill: Rope Climb

2 x :30 s rope foot holds

2x3 std rope pulls

5x1 LL

Or

5x2 Rope climb

WO...

July 28, 2018

All Classes Cancelled for Lumber City Competition and Fitness Expo 

Please Come out and Support 

Riverworks 9am-4pm 

July 27, 2018

Mob: FR piriformis and it bands x2m (What’s your favorite sport?)

Warmup:

2 rounds

Broad jumps x 3

Medball clean x 10

Knee tuck toe touch x 10 yds

Skill: Clean and jerks

Pvc oly warm up x 5

BB oly warm up x 5

1 sqt clean

+ 2 FS + 2 Split Jerk @ 65-70%

Strength: Box back squat 4x2...

July 26, 2018

Mob: SB infra + SB Pecs x2m (What’s a typical breakfast for you? )

Warmup:

2 rounds

10 hollow bodys

10 supermans

20 face pulls

Inchworm w. Push x 5

Skill: Strict Ring MU

3 rounds

X 8 FG ring row

X 5 ring transitions

2 rds

X:15 s low dip hold

5x1 strict mu + 1 ring dips

Or

5x1 banded...

July 25, 2018

Mob: FR upper back and Lats What game show would you be super awesome at?

Warmup:

Dynamic warm up

Skill:  HS skill

2 rounds

X 3 wall walks

X :20 s hollow hold

strict HSPU

every 2 min x 8 min

8-10 + PVC Lat Stretch x5 breaths

WOD: AMRAP 25 min

Run 800 m

15 C& J (115/80)

July 24, 2018

Mob: SB upper back & calfs x2m (Whats Your Favorite Healthy Snack?)

Warmup:

PVC OHD squat x 10

Box jump w. Med ball x 5

Spider man x 5 ea

Skill: Pocket Snatch

PVC oly warm up x 5 ea

BB oly warm up x 5 ea

4x2 @ 60%

Strength: OHD squat

3x5 @ RPE 7 + Ring Deep Squat Breathing x5 br...

July 23, 2018

Mob: SB feet/ hip flexors

Ankle walks

(If you had lots of money, what unnecessary thing would you splurge on, i.e. a private plane, concert tickets?)

Warmup:

2 rounds

Goblet squat x 10

X band walks x 20 yd

200 yd row

Skill: Pistol Skill

3x 5 elevated heel touch

3x :30s calf stre...

July 21, 2018

Mob: FR Lumbar Spine + Hams + Supine Banded Knee Tuck x1m each (WOULD YOU RATHER ALWAYS GET STUCK IN TRAFFIC OR ALWAYS HAVE A REALLY SLOW INTERNET CONNECTION

?)

2 rounds:

Band good morning x 20

Inchworm x 10 yd

Knee tuck to toe touch x 10 yd

Skill: Hip Hinge Sumo Stance

2x5 o...

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