Saturday (CLINIC: Coach Steve) Gymnastics Clininc Flow Introduction & Warmup Hollow/Arch position on Floor Hanging on Bar (Active/Passive Shoulders) Strict Pullup Kipping Intro Kipping Technique & Progressions Beginner (Arch & Hollow, Gymnastics Kip, T2B) Intermediate (Gymnastics C2B, stringing T2B) Advanced...
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Friday A. Deadlift: (3 inch block pulls) %: 2x8 @ 65%, 1x65% x AMAP no %: 5RM (+10) B. Good Mornings: 2x10-12 (~35% of Back squat weight) C. 8 x 200m Run Rest 90 sec between intervals Record total time, rest...
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Thursday WU Flight Simulator x 3 minutes Tabata x 2 (1 min each) Goblet Squat, DB OH Hold, DB Clean & Press A. 2 Cleans + 2 Jerks 1 set every 2 min x 6 sets B. 6 rounds: 30...
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Wednesday A. Bench Press: %: 4x10 @ 65%, 1x65% x AMAP no %: 3x10 (+5) B. 2 arm DB rows: 5x12-15 C. For Time: 15 Min Cap 10-9-8-7-6-5-4-3-2-1 Pullups/Ring Rows 1-2-3-4-5-6-7-8-9-10 Pushups * Extra: 2-3 x 10-12 DB skull crushers DB culrs DB upright rows ...
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Tuesday WU 200m Run Groiners, Pushups) x 2 PVC OHS, Hollow Hold 10 sec) x 2 A. 2 Hang Power Snatch + 2 Overhead Squat 1 set every 2 min x 6 sets B. 2 rounds AMRAP 4 DB Push Press &...
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Monday A. Back Squats: %: 3x10 @ 65%, 1 x 65% x AMRAP no%: 3x10 (+5) B. Walking lunges: 2 x 20 steps (10 each) Bar Only C. 5 RFT 10 Goblet Lunges (5/5) 15 Box Jumps 20 KBS 53/35 20 min...
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Saturday Partner WOD 10-9-8-7-6-5-4-3-2-1 Overhead Reverse Lunges 45/35 Slamballs Partner 1: 10/10, Partner 2: 10/10 Partner 1: 9/9, Partner 2: 9/9 Partner 1: 8/8, Partner 2: 8/8, etc...
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Friday A. Strict press: 3x5 week 1 weight 1 min rest between No %: 3x5 (+5) B. Low incline BB press: %: 2x5 week 1 weight no %: 2x5 week 1 weight C. push-ups: 3xFailure *use a plate of...
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Thursday 2 Rounds: 200m Run, 15 Squats, 15 KBS Tempo Goblet Squats A. Power Clean + Front Squat + Clean 1 set every 2 min x 6 sets B. Front Squats: 2x5 week 1 weight no %: 2x5 week 1...
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Wednesday A. Deadlift: %: 4x5 @ 60% 1 min rest between sets No%: 5RM (+10) B. DB walking lunges: 2x10 each (*light) C. Annie 50-40-30-20-10 Double Unders & Situps 10 min cap ...
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