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July 31, 2019

Mob: Fill out Habit Tracker =) 

SB: FR Lats/Upper Back x2m + FR Alt Shoulder Flexion x5e 

(What is a random piece of trivia that you know?)

2 rounds: 

Pushup to Inchworm x5 

Supinated Grip Ring Row x8e

Band Spreads x15-20 

Skill: Strict Pullups 

5x3-5 Weighted Strict Pullups +...

July 30, 2019

Mob: Fill Out Habit Tracker =)

SB: SB Hip Flexors, Piriformis x2m + Banded Knee Tucks x45s ea 

Do you have a go to party trick?

2 rounds:

TKEs x25e 

MB Alt V-Ups x8e 

MB Cleans x10 

Skill: Clean Tech 

PVC 1x5e

BB 1x5e

(Shrug, HP, PC, FC, FS) 

W/U x1 Full Clean + 1 HSC (bk) @ 40%,...

July 29, 2019

Mob: SB Pecs/Infras x2m + Banded Shoulder Swimmers x45s ea 

(What is your favorite exercise to do in the WOD?)

2 Rounds:

KB Arm Bar Holds x30s 

Row 250m 

Weighted Plank x30s 

Skill: Handstand Hold Tech 

3 rounds:

Hollow hold x :30s

Fresstand HS hold with a partner x :15s

Then 2...

July 27, 2019

In today’s age, the name of the game is Speed. Regardless of sport or age, athletes at all levels are looking for new ways to increase speed. Whether that is a more explosive first step off the ball in football or better acceleration in the 100m dash, all the way to be...

July 27, 2019

Mobility: 

Fill Out Habit Tracker

FR: Quads, Calves

90/90 Hip Lift x 5 breaths

(Do you have a TV in your bedroom?)

2 rounds: 

TKEs x 25e

Spiderman with reach x5e

Calf Stretch x 30s 

Ring Deep Squat x5 breaths

Skill: Front Squat

Air Squat x 10

Goblet Squat x 10

PVC Front Squat x 10

B...

July 26, 2019

Mob: Fill Out Habit Tracker =) 

FR Lats/Thoracic Spine x2m + Banded Shoulder Series x10e

(What’s one song that you feel guilty knowing all the words to?)

2 rounds: 

Ring Face Pull x10

Side Plank x20s each

Band Up Spread x10

Box Bar MU x3-5 

Skill: Box Jump *Record in PR Tracke...

July 24, 2019

Mob: Fill Out Habit Tracker =) 

BB Trap Smash x 1:00e + Band Cat Camel x20 

(What movie remake would you still like to see be done?)

2 rounds: 

MB Clean x10

MB Box Jump x5

Supinated Ring Row x10

Skill: Power Clean

1x5 PVC Oly W/U 

1x5 BB Oly W/U  

W/U: 3 x PC + HPC (fl, ak)...

July 24, 2019

Mob: Fill out Habit Tracker =) 

SB: Feet, Calves

Ankle Walks x50y e

Bar Soap or Body Wash?

2 rounds: 

Wall/Pike Walk x3 + 3-5e Shoulder Taps

MB Jog x200m  

Band Facepull/Tri Ext x15

Skill: Strict & Kipping HSPU

Every 90s x4 sets 

5/3 Strict + 5/3 Kipping HSPU + 10-20 Hollow...

July 23, 2019

Mob: Fill Out Habit Tracker =)

SB: Piriformis, Infra x2m 

Wall Squat Breathing x10 breaths

(What movie did you have low expectations for but you really liked?)

2 rounds:

Band Up Spread x15

Inchworm + Push Up x5

KB RDL to DL x8

Skill: Hang Power Snatch

PVC 1x5e

BB 1x5e

3 sets W/U:...

July 22, 2019

Mob: Fill Out Habit Tracker =) 

FR Quads/Lats x2m + Deep Squat Breathing x5 breaths 

(What game are you really good at?)

2 Rounds:

Band Tricep/Face-pull x15

1-Arm KB Front Squat x5e

Spiderman w/ reach x5e

Skill: Row Technique

No arms/no straps x10

Arms/ no straps x10

Arms/ strap...

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