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August 5, 2018

Mob: SB hip Flexors + Piriformis x2m (What’s the most ridiculous fact you know?)

Dynamic W/U

Skill: Air Squat Tech

2x5 Air Squat

2x5 PVC FS

2x5 PVC BS

1x5 BB BS

Strength: Back Squat 12m to Estab 1RM + 90/90 Hip Lift x5 breaths

WOD: 3 rounds

Prowler Walk x30y

SL DB RDL x10e

Suitca...

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 18, 2018

Mob: SB Piriformis + IT Bands x2m (How Many Servings of Veggies did you get yesterday?)

2 rounds:

Box jump x 5

MB clean x 10

X- band walk x 20 yds

Skill:  Clean Tech

Pvc oly w. Up 1x5

BB oly w. Up 1x5

Every :90s x 5

1 SC + 2 FS +1 SJ 60-65%

Strength: Back squat 4x2 RPE 8+ 90/90...

July 7, 2018

Mob:  FR IT bands/ ham (QOD: What are you most excited about this weekend?)

2 rounds:

X band walks x 20y

PVC OHD squat x 10

Spidermans w. Reach x 10 yds

Skill: Snatch

1x5 pvc oly w/u

1x5 BB oly w/u

5x3 Hang power snatch @ 50-55% (Ak)

Strength: Back squat

4x5 @ RPE 7

All 4 belly l...

June 23, 2018

Mob: SB infra and piriformis (QOD: What’s one thing you could never bring yourself to eat?)

Warmup:

2 rounds:

10 mtn climber each leg

FAcepull x 20

Goblet squat x 8 tempo (3/1/1)

Skill: BAR MU

2x5 each as group

Hollow body/super man/ hollow rocks

2x5 kip with a partner on the b...

June 9, 2018

Mob: FR ham and Quads

90/90 Hip Lift x 5 (Would you rather take your vacation at an exotic resort or go camping?)

Warmup:

2 rounds:

Counter balance squat x 10

Broad Jump x 10 yds

Mtn climber x 10 each

Skill: Squat Tech

As a group with holds and perfect positions

2x5 air squat

2x...

May 18, 2018

Mob: FR quads/ham

Alll 4 belly lift x 5 (How much water did you drink yesterday?)

Warmup: 2 rounds

Squat with x band around knees x 10

Broad Jumps x 10 yds

PVC snatch balance x 5

Skill: Snatch

1x5 pvc oly w.u

1x5 bb oly w.u

5 x 1PS + 3 OHD squats

@70%

Strength back squat

4x5 (511)...

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