Workouts

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27
Aug

August 28, 2019

GROUP WARMUP2 sets –1:00 air bike10 alternating bird dogs5 hang power snatch -> power snatch TESTFor time: 25/20 calorie Airbike10 power snatch RX 135/95; M55+ 95/65...
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26
Aug

August 27, 2019

GROUP WARMUP2 sets – :30 bike erg 10 double unders 100 meter jog  PACE DRILL 5 rounds: 30 double unders 500 meter bike erg 200 run meter sprint3:00 b/t each round(increase effort...
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25
Aug

August 26, 2019

GROUP WARMUP2 sets –5 T-Spine Opener5 Overhead plate stretch :20 frog stretch 5 frog pumps5 Plate squats + :10 hold at the bottom of each McGill big 3 +...
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23
Aug

August 24, 2019

GROUP WARMUP2 sets –1:00 ski-erg5 hang power cleans -> power clean5 push press -> push jerk -> split jerk5 inch worms BARBELL TESTFor time:12/9 calorie...
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22
Aug

August 23, 2019

GROUP WARMUP2 sets –5 toe-touch to squat5 overhead plate stretch5 foam roll wall slides5 T-spine openers5 goblet squatsMcGill Big 3 BACK SQUAT LADDER3 sets:Barbell Back...
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21
Aug

August 22, 2019

GROUP WARMUP2 sets –1:00 on any machine10 lunges to : 10 lizard stretch:10 gastroc and soleus stretch (each side):20 frog stretch PARTNER AEROBIC TRAINIINGIn 6...
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20
Aug

August 21, 2019

GROUP WARMUP1 set –1:00 row1:00 bike erg10 walking lunges with torso twist10 standing toe touches5 thrusters (empty bar, then light weight ) TEST3 rounds for...
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19
Aug

August 20, 2019

GROUP WARMUP2 sets –:30 air bike5 scapular pull-ups5 burpees5 box jump overs1 rope climb or 3 ring rows THRESHOLD TRAININGFor time:200 meter sled push RX...
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