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February 28, 2019

Mob: Fill Out Habit Tracker =)

Corrective Sheet  x10m (What Two Coaches will we see this week in FNL 19.2 Matchup?)

Skill: Bench Press Tech

2 sets

set-up x1

Pushup Into Inchworm x5

Facepulls/Band Tri Ext x15e  

Strength:

Bench W/U 1x10, 1x8, 1x5

4x5 Bench Press w Chains @ RPE 7...

February 26, 2019

Mob: Fill Out Habit Tracker =)

FR Quads/Hams x2m (What Vitamins/Minerals do you take if any?)

2 rounds:

Row 250m

MB Cleans x10

KB DL x10

Skill:Legless Rope CLimb Skill

3 sets:

Band bicep x 25

Band Tri Ext x25

Seated/Standing Rope foot hold x :30s

L-Sit on box x30s

4 rounds

1 Legles...

February 26, 2019

Due to Power Outages Mondays workout has been switched and Tuesdays workout will now be FRAN! 

Mob: Fill out Habit Tracker =) SB Piriformis/Hip Flexor x2m ( Would you rather never be able to use a touchscreen or never be able to use a keyboard and mouse?)

2 rounds:

X Band...

February 25, 2019

Mob: Fill Out Habit Tracker =)

SB Pecs/FR Lats/Thoracic SPine x2m

Dynamic W/U

Skill: MB Ladder Drills x8m

WOD: 25m EMOM

Min 1: 15/12 Cal AB

Min 2: 15/10 HRPU

Min 3: 10/8 Feet Elevated RR

Min 4: Goblet Carry x80y

Min 5: Rest

Post Stretch:

Piriformis x60s ea

Couch Stretch x60s ea

February 23, 2019

Mob: Fill Out Habit Tracker =)

FR Quads/Lumbar x2m +Ankle Walks x50y ea (Would you rather have a horrible job, but be able to retire comfortably in 10 years or have your dream job, but have to work until the day you die?)

Corrective Sheet x10m

Skill: Hang Power Snatch

1x5...

February 22, 2019

Mob: Fill Out Habit Tracker =)

SB Piriformis/Hip Flexor/Infras x3m  (Whats your favorite part of this workout? WBs, Row, When it's Over?) 

Dynamic W/U x7-10m  

WOD: WORKOUT 19.1

Complete as many rounds as possible in 15 minutes of:

19 wall-ball shots

19-cal. row

Rx’d: (A...

February 21, 2019

Mob: Fill Out Habit Tracker =)

SB Pecs/FR Lats/Thoracic SPine x2m (What two coaches do you want to see for Friday Night Lights?)

2 rounds:

½ Kneel KB BU Press x8e

XBand Walks x20y

Calf STretch x30s

Band Tri Ext x15

Skill: STrict Press

1x5 PVC

1x5 BB W/U Strict Press Tech

4x5 Str...

February 20, 2019

Mob: Fill Out Habit Tracker =)

SB Pecs/Infras x2m (What is the best kind of cheese?)

2 rounds:

KB Arm Bar Holds x30s ea

KB 1 Arm FS x8e

Box Jump x5

Pushup Into Inchworm x5

Skill:Kipping C2B Skill  

3 rounds:

5-8 Bar Kips

Band St Arm Pulldowns x15

10 Hollow Body Rocks

4 sets:

1 T2B

1...

February 19, 2019

Mob: Fill Out Habit Tracker =)

FR Hamstrings/Lumbar Spine x2m (Facebook or Instagram?)

Corrective Sheet x10m

Skill: Clean Tech

1x5 PVC Oly W/U

1x5 BB Oly W/U

3x3 W/U (@ 40%, 50%, 55%)

EMOM x5m (Partner Coach - Partner #1 goes on 0s mark and partner #2 goes on 30s mark)

3 TnG S...

February 18, 2019

Mob: Fill out Habit Tracker =) BB Calf Smash/Foot x2m ( Are you signed up for the open yet?)

2 rounds:

Wall/Pike Walk x3 + 10s Hold

Band Tri Ext/Band Facepull x15

Jog w MB x200m

Skill: Split Jerk Tech

1x5 PVC

1x5 BB (Strict, PP, PJ, SJ)

3x3 Split Jerk W/U (@50%, 60%, 65%)

4x3 S...

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