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Warm up and Stretch
Teach: Bench Press Technique Teach: Bench Press Workout : Partner Workout - Bench Press - Dead Lifts - Pull ups 10, 9, 8, 7, 6, 5, 4, 3, 2 1 Post Loads for both lifts and Time to comments
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- Warm up and Stretch
- Teach/Review Practice : Air Squats - Intro : Front Squats - WOD : Cindy -5 Pull ups - 10 Push Ups - 15 Air Squats Max Rounds 20 Minutes Post Rounds to Comments - Warm up and Stretch
Strength: - Squat Cleans/Cleans 10 - 5 - 3 - 1 - 1 - 1 - Working up to your 1 RM WOD - 2000 Meter Row - 50 Dead lifts (185/125) = Scaled up (155/115) = Rx - 1000 Meter Row - 25 Dead lifts - 500 Meter Row - 10 Dead lifts Post Clean 1 RM to comments.... Also post dead lift weight and time to Comments Ok guys... Now I'll post what you did : )
Warm up and Stretch Filthy Fifty or Filthy Forty... You're choice. - 40/50 24" box jumps - 40/50 Jumping Pull ups - 40/50 KB Swings - 40/50 Walking Lunges - 40/50 Knees 2 Elbows / Sit ups - 40/50 Push Press 45/35 lbs - 40/50 Back Extensions - 40/50 Wall Balls 20/14 - 40/50 Burpees - 40/50 Double Unders or 80/100 singles Post Time to Comments. - Watm up and Stretch
Skill work: Teach/Review: - L-Sits - Ring Dips -WOD Partner Workout Use a 95lb/65 lb barbell 100 Hang cleans 100 Push Press 100 Front Squats 5 burpees for every time the bar touches the ground! Post time to and load to comments. Time ends after all burpees earned are done! - Warm up and Stretch
- STRENGTH : Bench 5 - 5 - 5 - 5 - 5 Today's WOD - 250 Meter Row - 30 Push ups - 20 V- Ups - 10 H/S Push Ups 20 minutes Max Rounds Post Rounds to Comments - Warm up and Stretch
Teach: Hand Stands/ HS Push ups Med Ball Sit ups Wall Balls Buddy Workout 8 H/S Push ups (DB Shoulder Press) 8 Wall Balls 15 Med ball sit ups 20 Minutes Max Rounds Post Rounds to comments. - Warm Up and Stretch
STRENGTH: - Dead lift 5 - 5 - 5 - 5 - 5 GO HEAVY ... Reps 4 and 5 Should be very tough. By the last two sets you may not even finish all 5 reps WOD - 20 Pull ups - 30 Kettlebell Swings (53/35) - 40 Double unders or 100 Singles 3 ROUNDS FOR TIME Post Deadlift Load and WOD time to comments. - Warm up and Stretch
- Review/Teach : Sumo Dead lift High Pull WOD - 400 Meter Run - 10 Burpee Box Jumps - 10 Sumo Dead lift High pulls (95/65) - 10 Thrusters (95/65) 5 Rounds for Time Post time and load to Comments. - Warm up and Stretch
Teach & Practice: Power Cleans 8 Power Cleans 9 Burpee Box jumps OR Bar facing 10 Sit Ups Max Rounds 16 Minutes |
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January 2019
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2291 Industrial Blvd. Juneau, AK 99801
907-957-3185 ChadRequa@gmail.com |
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