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100116

Context: Practice Mobility: Shoulder (playlist video here) Metabolic Conditioning: “The Third Option“ 30 minute AMRAP (as many rounds as possible) With teams of 3, one person working at a time (except on the run) 800m run (doesn’t have to be ‘together’!) 12 bear…

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093016

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 8 minutes working on ring dip and muscle up progressions. Perform at least 3 sets. Strength: 7×1 Push Press – 5 of 14 (7 sets of 1 rep, same weight across, approximately…

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092916

Context:  Competition Mobility: Ankle (playlist video here) Metabolic Conditioning: Max Effort Testing Max effort 1 mile run Tabata Squats Max weight deadlift Coaching Tips: Warm up for the 1 mile test with some running drills and short distances to prep the 1 mile effort.…

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092816

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 8 minutes working handstand and handstand push up progressions. Aim to complete 3-4 sets of 3-4 reps with the largest range of motion possible (kipping okay if you are ready). Strength: 3-3-3-3-3…

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092716

Context: Mental Toughness Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Each minute on the minute (EMOTM) for 5 minutes, perform 20s of kipping pull ups or kip swings (or another appropriate kipping progression). Strength: 5×3 Push Press – 4 of 14 (5…

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092616

Context:  Competition Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 8 minutes working up to a challenging hang power clean for 2 reps. 80-90% effort, but don’t be surprised if you lift more than before after the last strength focus! Metabolic…

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092516

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: 4 sets of 8 hip extensions or glute ham raises (these can be done on the floor with a partner holding the feet if needed) Strength: 6×2 Push Press – 3 of 14…

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092416

Context: Practice Mobility: Hip (playlist video here) Metabolic Conditioning: “Rolling on Dubs DOUBLED” For time, with a partner (one working at person at a time) 44 Overhead Squats (135lb / 85lb / 55lb) Row (2000m Male/Male, 1800m Male/Female, 1600m Female/Female team) 44 back…

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092316

Context:  Competition Mobility: Hip (playlist video here) Strength: 1-1-1-1-1-1-1 power clean – TEST for new max! (7 sets of 1 rep, increasing weight). Metabolic Conditioning: “Elizabeth” For Time 21-15-9 Power cleans (135lb / 95lb / 45lb) Ring Dip (21-15-9, Women’s “Rx” 12-9-6, Scaled: 21-15-9…

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092216

Context: Practice Mobility: Ankle (playlist video here) Metabolic Conditioning: “Filthy Fifty“ (or “Dirty Thirty”) For time 50 Box jumps (24”, 20”, 12”) 50 Jumping pull-ups 50 Kettlebell swings (35lbs, 26lbs, 18lbs) Walking Lunge 50 steps 50 Knees to elbows 50 Push press (45lbs,…

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