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041516

Context: Practice Mobility: Shoulder (playlist video here) Metabolic Conditioning: “Captain Jack Sparrow“ For time. 1000m Row 25 Push Presses (Performance: 75lbs, Athletic*: 55lbs, Health: 33lbs) 50’ Walking Lunge 25 Toes-to-Bar 50’ walking lunge 25 push presses (same weight) 1000m row *Women’s “As Prescribed”…

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041416

Context:  Competition Mobility: Ankle (playlist video here) and Hip (playlist video here) Skill Practice Warm Up: Spend 10 minutes working up to a challenging power clean and jerk. Metabolic Conditioning: “Road Trip“ For time 15 Squat Snatches (Performance: 95lbs, Athletic*: 65lbs, Health: 35lbs Kettlebell…

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041316

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: 8 sets of 4 ring dip, muscle up transition drills, or ring muscle ups (1-4 reps, but perfect form) Strength: 2-2-2-2-2-2-2 Power Snatch (7 sets of 2 reps, increasing weight, max/above max load…

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041216

Context: Mental Toughness Mobility: Hip (playlist video here) Strength: 7×1 Front Box Squat 4 of 15 (7 sets of 1 rep, same weight across, approximately 75-85% of max front squat). Video here. Super Set: 7×3 Strict Handstand Push-ups (or progressions), for depth (video for reference,…

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041116

Context:  Competition Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 6 min working up to to a challenging max distance broad jump Metabolic Conditioning: “DT“ 5 rounds for time. 12 Deadlifts (Performance: 155lb, Athletic*: 105lb, Health: 75lb) 9 Hang power clean 6…

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041016

Context: Practice Mobility: Ankle (playlist video here) Skill Practice: Spend 8 min working up to a challenging 3 rep weighted strict pull up Metabolic Conditioning: “Wake Up Little Suzie“ 15 minute AMRAP (as many reps as possible) 200m run with medicine ball (Performance: 20lb…

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040916

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 10 min working up to a challenging 3 rep overhead squat. Metabolic Conditioning: “Rolling on Dubs DOUBLED” For time, with a partner (one working at person at a time) 44 Overhead Squats…

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040816

Context:  Competition Mobility: Shoulder (playlist video here) Skill Practice Warm Up: 4 rounds of max time L sit (or progression) Strength: 1-1-1-1-1-1-1 Push Press (7 sets of 1 rep, increasing weight, max/above max load by last set). Metabolic Conditioning: “Drago’s Jab“ For time. Performance/Athletic*: 4…

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040716

Context: Practice Mobility: Hip (playlist video here) Strength: 5×3 Front Box Squat 3 of 15 (5 sets of 3 reps, same weight across, approximately 60-70% of max front squat). Video here. Super Set: 5×5 Strict Handstand Push-ups (or progressions), for depth (video for reference, but…

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040616

Context: Practice Mobility: Shoulder (playlist video here) Metabolic Conditioning: “Let It Be“ 15 minute AMRAP (as many rounds as possible) 4 muscle-ups (Athletic*: Band assisted muscle ups, Health: 4 pull ups + 4 strict push ups) 12 ‘heavy’ American kettlebell swings (Performance: 70lbs, Athletic*:…

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