Friday 2/14/20

Warmup 0:00 - 15:00 Dynamic Animal Mobility 15:00 - 25:00 Alternating Turkish Getups (increase weight as long as you are able to maintain perfect form) Conditioning 25:00 - 35:00 Kettlebell…

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Thursday 2/13/20

Warmup 0:00 - 15:00 Animal Mobility (emphasis on lateral low-gait movements, including lateral beast kick throughs) 15:00 - 20:00 5 Minutes Toes to Bar practice: 30 seconds Hollow Hang 5…

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Wednesday 2/12/20

Warmup 0:00 - 15:00 Speed Ladder Instructor Mobility 15:00 - 25:00 Workout Prep -practice the unfamiliar movements (especially landmine) Conditioning 25:00 - 55:00 "Eberron" 5 Rounds Start at any station,…

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Tuesday 2/11/20

Warmup 0:00 - 15:00 Jump Rope 5 minutes Instructor Mobility 15:00 - 25:00 Technique Practice Conditioning 25:00 - 55:00 Partner workout "Donec Iterum Ad Amicum" Levels 2-4 Buy in: 30…

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Monday 2/10/20

Warmup 0:00 - 15:00 Super Dynamic Warmup Instructor Mobility 15:00 - 25:00 Movement-specific practice Conditioning 25:00 - 55:00 Levels 2-4 "Dirty Ponytail" Barbell Complex: Deadlift Bent Over Row Hang Power…

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Saturday 2/8/20

Warmup 0:00 - 20:00 Speed Ladder Instructor Mobility/Flow 20:00 - 30:00 Workout Prep -practice the unfamiliar movements (especially landmine and sledgehammer) Conditioning 30:00 - 60:00 "Neutrophil" 5 Rounds Start at…

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Friday 2/7/20

Warmup 0:00 - 15:00 Instructor led Jump Rope (5 min) Instructor Mobility 15:00 - 22:00 Overhead stability skill work 3x 1/1 Turkish Getup 30 second Handstand L4 - face the…

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Thursday 2/6/20

Warmup 0:00 - 15:00 Super Dynamic Warmup Instructor Mobility Strength 15:00 - 55:00 (40 minutes) Levels 2-4 (15:00 - 35:00) 20 Minutes 4x 2 Bench Press 30 second Wall Sit…

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Wednesday 2/5/20

Warmup 0:00 - 15:00 Run to Sessions 2x Instructor Mobility 15:00 - 25:00 Workout movement prep Steel Mace 360 practice Conditioning 25:00 - 55:00 30 minutes for quality "Yuan-Ti" 40…

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Tuesday 2/4/20

Warmup 0:00 - 15:00 Instructor led Jump Rope (5 min) Instructor Mobility 15:00 - 22:00 Overhead stability skill work 3x 1/1 Turkish Getup 30 second Handstand L4 - face the…

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