Saturday with Holly

06.15.2019 Footwork! 3 Sets: 10 Russian babymakers 10 plate squats 10 ring rows 10 shoulder presses (bare barbell) Barbell warm-up (1 partner follows warm up, other holds a plank. Switch & repeat.) WOD: AMRAP 30 In Teams of 2, alternating every 10 reps Buy In: 800m run together* 40 ball slams (40/25#) 40 toes-to-bar 40…

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Wednesday with Holly

06.12.2019 Warm Up: Footwork in the sun Shoulder warm up Tabata plank & hollow hold Strength: 5-6 tempo dips (3 sec down, 2 sec @ bottom) :20 L-sit 8-10 Palloff presses/side (standing or half-kneeling) 5 min double under practice WOD: 4 RFT 30 Russian KBS (53/35#) 15 box jumps (24/20″) 30 double unders (90 singles)…

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Tuesday with Jim

6/11/19 A date with a bar. Warm up:TBD Strength/skill “Bear complex” 1 power clean 1 front squat 1 push press (bring down to back rack position) 1 back squat 1 push press (return to front rack position) Repeat entire sequence 7x with out dropping the bar and you have done 1 bear complex. Start light…

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Saturday with Holly

06.08.2019 Warm Up: Footwork! 3 Sets: 8 Russian babymakers 8 plate squats 8 ring rows 8 push presses (just the barbell) Brief barbell warm-up WOD: AMRAP 30 In Teams of 2, alternating every 10 reps Buy In: 800m run together* 40 ball slams (40/25#) 40 push-ups 40 front squats (95/65#) 40 double unders (120 singles)…

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