July 11, 2018

Mob:SB piriformis and IT band x2m (Would you rather have no taste buds or be colorblind?)

2 rounds:

X band walk x 20 yds

TKE x 20 ea

Goblet Squat x5 (3s Pause @ bottom)

Skill:  Squat Tech

2x5 Air squat

2x5 PVC Pipe Squat 

2x5 BB back Squat 


Back squat  4x3 RPE 8 + Wal...

June 8, 2018

Mob: SB Pecs and Infras

Wall slides x 10

Shoulder flexion x 10 (what’s one small thing that might be holding you back from better nutrition?)


2 rounds:

KB Arm Bar x8e

Band Tri Ext x15

Wall Press Leg Lower x5e

Skill: HS walk

3x3 wall walks with hold (10s)

3x3 wall kick up


June 4, 2018

Mob: FR lats and upper back

FR shoulder flexion x 10 ea (Dogs or Cats?)


2 rounds

Box Jump x 5

Inch worm w. Push up x 5

Face pull x 20

Skill: OHD

PVC warm up1x5 ea

strict/pp/push jerk/ split jerk ** as group. Do holds at top and start position to ensure proper position


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