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Monday Warm-up – 3 Rounds (0-10) 10 Banded Pull Aparts / 15 Push-ups / 20 Sit-ups / 25 Air Squats Conjugate Upper – Week 3!! A) Strict Press 5-5-3-3-2-2-1 (10-30) B) Seated DB Press 2×15 (30-40) C1) JM BB Press 2×10 (40-50) C2) Box/Bench Dips 2×10 D1) Barbell Row 3×10 (50-60) D2) Gymnastics Crunch 3×20 […]

December 7th – 13th Programming

Conjugate week #2 Monday Warm up – 50 Push-up + 50 Sit-up (0-10) Mobility – Banded Tricep + Self Hug A) Strict Press – 5-5-3-3-2-2-1 (10-30) B) Seated DB Press – 2×15 (30-40) C1) Barbell JM Press 2×10 (C’s 40-50) C2) Box/Bench Dips 2×10 D1) Barbell Row 2×10 (D’s 50-60) D2) Gymnastics Crunch 2×20 Buy […]

November 30th – December 6th Programming

Wednesday Warm up – 3 Rounds (0-15 aprox.) 10 Hip Flow with stretch (90/90s) 10 /side SLRDL controlled 10 /side Reverse Curtsy Lunge 10 Bird Dog (hold for 2 sec at end range) A) Deadlift – 7 x 3 building (15-35 aprox.) B1) DB Front Rack Lateral Box Step up x 10 / side (one […]

Programming for Nov 23rd to 29th!

Monday Buy in – 4 min Skipping Practice (single, double, single, double) then 2 rounds – 10 Split Step Outs / 30 sec Plank / 10 Split Drops / 5 Banded Row with 5 sec hold Mobility – Hand in High Band and Banded Pec A) Split Jerk – Build to a 1RM Metcon – […]

WODs for the week Oct 19th – 25th!!

Monday Open Gym – Thanks Giving Monday Tuesday Buy in – 2 Rounds – 300m Row / 10 Goblet Squats / 10 Groiners / 10 Deadbugs / 5 Squat Jumps A) Back Squat – Build to a 1rm Metcon – 3RFT 12/10 Cal Row 10 Burpees 10 T2B Wednesday Buy in – EA Warm-up A1) […]

WODs for the week Oct 12th to 18th!!

Monday Buy in – 5 min skipping practice then 2 rounds – 10 Yoga Push-ups / 20 Hip Flows / 10 PVC Push Press / 10 PVC OHS / 1 min 4 pos Wrist Stretch Mobility – Foam Roll Calves and Forearm Smash on BB A) Push Press – Build to a 1RM Metcon – […]

WODs for the week Oct 5th to 11th!!