2/8/17 Warm up:1 400m Row W/pvc 10 reps of: good mornings pass through squat therapy 2x 25 Double unders or 50 singles 10 Air squats 8 over the shoulder w/slamball Strength: Back squat from rack 5×5 Starting at 50% of 1rm building to 65-75% 10 reps empty bar first. Wod A: 4RFT 15 wall balls…

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9/7/17 Warm up: 500m row Pvc work 2x 1 kb complex 10 air squats 15 sit ups 10/8 push ups 10/8 pull ups Strength. Bench press 5×3 building(weight room) WOD: 10-1 Burpee box jumps 1-10 Dead lift 225/155 Scale as needed. Heavy load today. Hamstrings along with rest of your posterior chain will be challenged.…

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2/6/17 Warm up:2x 200m row 15 jumping jacks 5 wall facing squats 3211 5-8 Scapula pulls 10 nasties(total) 5 chin ups EMOM: 8 Even 6-10 OH walking Lunges w/dumbbells 20/15 odd 6-8 Db squat cleans (full squat,db’s must touch floor each rep.) WOD: AMRAP 15 12 Push Press 95/65 8 Front squats 95/65 4 wall…

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2/2/17 Warm Up: Loosen up, pvc work, 2x 200m row 10 air squats 10 sit ups 20 mountain climbers 8 push ups 8 ring rows EMOM: 8 Even :30 hand stand hold/ practice kick ups (5) odd 7-10 G2OH w/plate 45/25 WOD: A) 4RFT 15 Box Jump overs 24/20 10 Wall Balls 20/14 25 Doubles/75…

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1/31/17 Warm up: 1x 20 Jumping jacks 20 M. climbers 20 sit ups 10 push ups 10 ring rows 10 bridges w/bar Strength: Front squats 5 5 3 3 2 2 1 1 1 Building to a heavy single. Wod: AMRAP 12 4 Thrusters 95/65 Knees to Elbow (ascending by 2’s) example: 4 thrusters 2…

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