Monday December 4, 2017
Title: Monday
Status: pending

Warmup: Warmup- 5:00 General Dynamic (Coaches Choice)
Specific Movement Prep: 2-3 Rounds of…
10 Plank to Pushup Pressouts
10 Strict Press -empty barbell
10 Ring Rows
+ Coaches Choice

A) Strength:
Health:
A1. Half-Kneeling Single Arm Db Press
4 sets of 8-10 reps/arm (Pause of 2 at top, 2 on way down, 2 at bottom). Rest :30 b/w arms, rest 1:00 before a2.
A2. 4 sets of 3 Scaled Rope Climbs from butt to standing and back down. Rest 1-2:00 before a1.

Fitness:
A. Strict Press 7,

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Monday November 27, 2017
Title: Monday
Status: pending

Warmup: Warmup- 5:00 General Dynamic (Coaches Choice)

Specific Movement Prep:
20m Bear Crawl
10 Supermans
10 Kb Romanian Deadlift
+ Coaches Choice
A) Strength:
Health:
A1. Kb Romanian Deadlift Perform 4 sets of 12 reps (3111). Rest 1:00 before a2.
A2. Bird-Dogs Perform 4 sets of 6/leg (slow and controlled). Rest 1:00 before a1.

Fitness:
A. Deadlift 8,6,4,8,6,4 Church Singles. Rest 2-3:00 b/w sets.
*You need to be able to gently set the bar down onto the ground each rep. If you have to crash the bar

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Monday November 20, 2017
Title: Monday
Status: pending

Warmup: Warmup- 5:00 General Dynamic (Coaches Choice)

Specific Movement Prep: 3 Rounds
10 Ring Rows
10 Trap 3-Raise
10 Plank to Pushup Pressouts
+ Coaches Choice
A) Strength:
Health:
A1. Bent Over Db/Kb Row 4 sets of 10/arm (3211). Rest 1:00 before a2.
A2. Standing Dumbbell Bicep Curl 4 sets of 10/arm (3111). Rest 1:00 before a1.

Fitness:
A1. Supinated Barbell Row 4 sets of 8-10 reps (3111). Rest 1:00
A2. Standing Hammer Curls 4 sets of 8-10 reps (3111). Rest 1:00

Advanced:
A1. Supinated Barbell Row 4 sets

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Tuesday November 14, 2017
Title: Tuesday
Status: pending

Warmup: Warmup- 5:00 General Dynamic (Coaches Choice)

Specific Movement Prep: 3 Rounds of…
40m Dbl Kb Front Rack Carry (light to moderate)
20m Walking Lunge- bodyweight
5/side Cook’s Glutes

A) Strength:
Health:
A. Goblet SumoSquat 15, 12, 9, 15, 12, 9. (3211). Rest 2-4:00 b/w sets.

*Make sure shins are like pillars, straight up and down. You do not want your knees inside your toes here.

Fitness:
A. Front Squat 8, 6, 4, 8, 6, 4. Tempo (3111). Rest 2-4:00 b/w sets.

Advanced:
A. Front Squat 8,

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Monday November 6, 2017
Title: Monday
Status: pending

Warmup: Warmup- 5:00 General Dynamic (Coaches Choice)

Mobility/Movement Prep: 2-3 Rounds of…
Wall-Sit/T-Spine 5 reps (1 angel, left leg lift, right leg lift)
10 Steps/Side Monster Walk
10 Squats in front of wall
+/or Coaches Choice
A) Strength:
Health:
A. Goblet Squat 15, 12, 9, 15, 12, 9. (3211). Rest 2-4:00 b/w sets:

Fitness:
A. Back Squat 8, 6, 4, 8, 6, 4. Tempo (3111). Rest 2-4:00 b/w sets.

Advanced:
A. Back Squat 8, 6, 4, 8, 6, 4. (No tempo) Rest 2-4:00 b/w sets.

There are no

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Monday October 30, 2017
Title: Monday
Status: pending

Warmup: Warmup: Burgener

Mobility/Movement Pre:
2:00/side Kb Ankle Dorsi-Flexion
A) Strength::
Health: Every 1:00 for 20:00
even- 3 Hang Dumbbell Snatch/Arm
odd- 15 Russian Kb Swings- moderate

Fitness: Every 1:00 for 20:00
-Perform 3 Hang Power Snatch (Rounds 1-10), and 2 Hang Squat/Power Snatch or Full Squat/Power Snatch (come off ground if mobility permits)
-Can build in weight, but use 3 miss rule. A pressout is a missed lift.

Advanced: Every 1:00 for 20:00
-Perform 2 Single Squat Snatch (Sets 1-10), and 1 Single Squat Snatch

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Monday October 23, 2017
Title: Monday
Status: pending

Warmup: Warmup- 5:00 General Dynamic (Coaches Choice)

Mobility/Movement Prep- 3 Rounds of:
3/side Floor Pec Drill
10 H.R. Pushups
8 Trap-3 Raise
A) Strength::
Health:
A1. H.R. Pushups 5 sets of 8-10. *No worms* Can also do db bench if interested
A2. Side Plank 5 sets of :20/side. Rest 1:00 before a2.

Fitness:
A1. Bench Press 5 Sets of 5-7 reps (3111). Rest 1:00 before a2.
A2. Side Plank w/ leg raise 4 sets of 8 reps/leg. Rest 1:00

Advanced:
A1. Bench Press 5 Sets of 5 reps

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Wednesday October 18, 2017
Title: Wednesday
Status: pending

Warmup: Warmup- 5:00 General Dynamic (Coaches Choice)

Mobility/Movement Prep- 3 Rounds of:
10 Ring Rows
:30/Arm Banded Lat Stretch
:30/Arm Banded Lat/Tri Stretch

A) Strength::
Health:
A. Perform 4 sets of 8/arm Dumbbell Row. Rest :30 b/w arms, 1:00 b/w sets.
B. Perform 4 sets of 10 (3111) Supinated Bicep Curl (Standing, two arms at once). Rest 1:00 b/w sets.
Fitness:
A. Perform 4 sets of 2-3 Negative Pullups (3 second negative). This can be weighted as well. Rest 2:00 b/w sets
B. Perform 4 sets

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Monday October 9, 2017
Title: Monday
Status: pending

Warmup: Warmup- 5:00 General Dynamic (Coaches Choice),

Movement Prep- 3 Rounds of…
2 Tgu/Side (light)
10 Squat in front of wall
8 Trap-3 Raise

A) Strength::
Health:
A1- Perform 4 sets of 10 Goblet Squat (3111). Rest :30
A2- Perform 1 Wall-walk. Rest 1:00
B- Perform 3 sets of 2 Tgu/arm. Rest as needed.
Fitness:
A- Overhead Squat: Perform 4 sets of 8 reps (31111) tempo. Rest 2:00 b/w sets.
B- Perform 6 sets of 1 Tgu/arm and can build in weight. Rest as needed.
Advanced:
A- Overhead Squat:

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Monday October 2, 2017
Title: Monday
Status: pending

Warmup: Warmup: 5:00 General Dynamic (Coaches Choice)
Mobility/Movement Prep:
2 Rounds of:
10 Ring Rows
5 Scap Pullups
then….
Lacrosse Ball Rollout- Scaps/ Traps/ Lats
-Spend 2:00/side digging into those tight nasty spots. Lying on ground.

A) Strength: (Lots of different options here) :
Health:
A. Every 2:00 for 10:00 perform:
8 Kb Row/Arm (can support free arm on bench)
B. 4 sets of :30 Amrap Ring Rows. Rest 2:00 b/w sets.

Fitness:
A. Every 2:00 for 10:00 perform:
3 Muscle-Up Ground Drills + 3-5 Kipping Pullups or Kipping Practice

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