Friday 8/21/20

Warmup 0:00 - 15:00 Dynamic Warmup Instructor Mobility Conditioning 15:00 - 20:00 workout explanation and movement prep 20:00 - 44:00 "Deep State" 24 Minutes EMOM (8 Rounds) Minute 1: 5…

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Thursday 8/20/20

Warmup 0:00 - 20:00 Run to Sessions 2x Instructor Mobility Alternating Turkish Getups (increase weight as long as you are able to maintain perfect form) Conditioning 20:00 - 30:00 Snatch…

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Wednesday 8/19/20

Warmup 0:00 - 15:00 Jump Rope 5 Minutes Instructor Mobility 15:00 - 30:00 Workout Specific Practice -review points of performance -practice progressions and regressions to find the appropriate degree of…

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Tuesday 8/18/20

Warmup 0:00 - 15:00 Run to Sessions 2x Instructor Mobility 15:00 - 25:00 Review/Practice skills for today's conditioning. Conditioning 25:00 - 45:00 "Syndrome" 4x (as fast as you can without…

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Monday 8/17/20

It's DELOAD WEEK! We've been going for four weeks on the last training block, working on heavy muscle endurance and moderate intensity intervals. Now it's time to retest a couple…

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Friday 8/14/20

Warmup 0:00 - 25:00 Super Dynamic Warmup Instructor Mobility 3x 40 yd Bottoms-up Rack Walk R/L 5/5 Halos each direction Conditioning 25:00 - 30:00 Workout explanation and movement prep 30:00…

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Thursday 8/13/20

Warmup 0:00 - 15:00 Run to Sessions 2x Instructor Mobility Lift 15:00 - 30:00 3 work sets 8 Romanian Deadlifts 8/8 Kettlebell Seated Press R/L Rest 30-60 seconds between each…

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Wednesday 8/12/20

Warmup 0:00 - 20:00 Super Dynamic Warmup Instructor Mobility 3x 45 seconds Waiter Walk R/L 5/5 Halos each direction Conditioning 20:00 - 30:00 Workout explanation and movement practice 30:00 -…

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Tuesday 8/11/20

Warmup 0:00 - 25:00 5 Minutes Jump Rope Instructor Mobility Barbell lifters: Clean Progression/Warmup - Please note, this is NOT the time to LEARN how to perform a clean. If…

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Monday 8/10/20

Warmup 0:00 - 15:00 Run to Sessions 2x Instructor Mobility Lift 15:00 - 30:00 3 work sets 8 Front Squats 8/8 Kettlebell Strict Press R/L Rest 30-60 seconds between each…

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