150120

matth
Warmup: -20 KBS- Light -20 pushups -20 lunges -10 PVC passes -Jerk warmup with Coach- pvc WL: Jerk- 60/6,70/5,80/4,85/3,90/2,90/1 Conditioning: 10 min ME assault bike or row calories *Every 2 min complete 12 Ring Dips Mobility: -2 min hip capsule external rotations stretch each side -2 min lacrosse ball glutes…
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150119

matth
Warmup: -20 step lateral walk -20 back extensions -20 box jump step downs -20 wallballs with 2 sec pause at bottom (12/10) -CJ warmup with Coach- empty barbell WL: CJ every 90 sec: 50/3, 60/3, 70/2, 75/2, 80/2, 85/1, 90/1, 93-96/1, 50/ME UB Reps Conditioning: 3 Rounds: 10 GTO (135/95)…
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Nutrition Seminar Review

matth
For all those of you who attended yesterday's nutrition seminar, please check your email for a brief review of yesterday's class. We would love to get your feedback so we can continue to improve and make it even better next time!
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Monday-150119

matth
Warmup: -500m row or 2 min air bike -10 each: ankle stretch,90/90,inner thigh, PVC passes,scapula push-ups -Snatch warmup with Coach-PVC WL:  Snatch 50/3, 60/3, 70/2, 75/2, 80/2, 85/1, 90/1, 50/ME UB reps, rest 60 sec Conditioning: -4 min AMRAP: 8 wallballs (20/14), 8 Burpees -Rest 4 min -4 min AMRAP:…
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Saturday-150117

matth
Warmup: -20 step lateral walk -40 jump rope -20 monster walk -40 jump rope -20 wallballs with 2 sec pause @ bottom (12/10) -Clean warmup with Coach- empty barbell   WL: Clean only, every 90 sec- 60/5,70/4,80/3,85/2,90/1 Conditioning: For time, 20 min time cap. -800m run -50 thrusters (95/65) -40…
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Friday-150116

matth
Warmup: -500m row or 2 min air bike -20 back extensions -20 push-ups -10 90/90 stretch each side -Deadlift warmup with Coach- PVC WL: Deadlift- 4x3 @ 85%, maintain TNG throughout all sets, rest 90 sec Conditioning: 10 min AMRAP -50 Double Unders -8 Burpees -8 Deadlifts (275/185) Mobility: -2…
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Thursday-150115

matth
Warmup: -3 sets: 5 hollow inch worms (3 sec pause),10 zombie walks, 20 mountain climbers -10 PVC passes -10 scapula push-ups Midline: 3 sets -3 Turkish Gets ups each side (53/35) -10 strict toes to bar -rest 1 min Conditioning: 100 KBS for time (70/53) *at the top of each…
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Wednesday-150114

matth
Warmup: -20 step monster walk -40 jump rope -20 step monster walk -10 ankle stretch each side -20 banded squats WL: EMOMx12 min -Even min: 5 back squats at 85% of last weeks 5RM -Odd min: 30 sec plank -Conditioning: 3 Rounds -8 OHS (135/95) -12 bar facing burpees -ME…
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Tuesday-150113

matth
Warmup: -20 Russian Swings -20 Box Jump/Step Downs -20 Pushups -20 Banded Squats with 2 sec pause at bottom WL: Power Clean+Jerk- 1+3 x 4 sets @ 80% Conditioning: 6 min AMRAP -40 Double Unders -20 Wallballs (20/14) -10 T2B -Rest 6 min, then repeat   Mobility: -2 min couch…
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