Tuesday 7/14/20

Warmup 0:00 - 20:00 Dynamic Warmup Instructor Mobility 20:00 - 30:00 Workout Prep Review/practice the movements for your level. Conditioning 30:00 - 55:00 "I Don't Wanna Hear It" Levels 2-4…

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Monday 7/13/20

It's DELOAD WEEK! Our first legit deload post-Covid. You know the drill: lots of metabolic conditioning workouts to test your capacity. Let's see how it goes... Warmup 0:00 - 25:00…

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Friday 7/10/20

Warmup 0:00 - 15:00 Dynamic Warmup Instructor Mobility Squat prep: 3x 5/5 Goblet Cossack Squats (hold onto a ring if you can't balance on your own) 5/5 Single Leg Glute…

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Thusday 7/9/20

Warmup 0:00 - 20:00 Jump Rope 5 minutes (instructor led) Instructor Mobility 3x 15 Swings 5/5 Clean and Press Windmills Conditioning 30:00 - 40:00 Movement specific warmups 35:00 - 55:00…

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Wednesday 7/8/20

  Warmup 0:00 - 10:00 Animal Mobility Drills 10:00 - 15:00 Sumo Deadlift prep: 3x 5/5 Single Arm Ring Rows 10 Swings 5 Broad Jumps (explosive hip extension prep) Strength…

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Tuesday 7/7/20

Warmup 0:00 - 15:00 Run to Sessions 2x Instructor Mobility 15:00 - 25:00 3x 45 seconds Single Kettlebell Waiter March per side 45 seconds Kettlebell Beast Pull-through Conditioning 25:00 -…

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Monday 7/6/20

Warmup 0:00 - 10:00 Animal Mobility (emphasis on lateral low-gait movements) 10:00 - 15:00 Overhead Pressing prep: 3 x 5 Plyo Push-ups (can be done on knees if necessary) Ring/Band…

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Friday 7/3/20

Warmup 0:00 - 15:00 Dynamic Warmup Instructor Mobility Squat prep: 3x 5/5 Goblet Cossack Squats (hold onto a ring if you can't balance on your own) 5/5 Single Leg Glute…

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Thursday 7/2/20

Warmup 0:00 - 20:00 Run 4-5 minutes Instructor Mobility 3x 5 Goblet Squats 10 Alternating Halos 1/1 Turkish Getup Conditioning 20:00 - 30:00 Movement specific warmups 30:00 - 55:00 "My…

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Wednesday 7/1/20

Warmup 0:00 - 10:00 Animal Mobility 10:00 - 15:00 Sumo Deadlift prep: 3x 5/5 Single Arm Ring Rows 10 Swings 5 Broad Jumps (explosive hip extension prep) Strength Block 15:00…

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