June 2015

June 2015

3 Reasons Why Everyone Needs a Coach

Have you ever tried working out on your own, or following a program on your own and feel lost, unmotivated and not achieving the results you are looking for? There are many reasons why this happens, but I have narrowed it down to these 3 specific reasons. Number 1. Injury prevention. No one likes to

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Goodbye June

Fourth of July Weekend Hours: Please plan accordingly! Friday, July 3rd NO Evening classes (4:30pm and 5:30pm) Saturday, July 4th 8:00am and 9:00am 4th of July WOD “1776” Sunday, July 5th CLOSED WARM UP: 200m Run 20 Kicks on back (total) 20 Walking lunges (total) 20 Ring rows 20 Squats 10 Burpees 200m Run Burgener

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Keep your elbows up

Fourth of July Weekend Hours: Please plan accordingly! Friday, July 3rd NO Evening classes (4:30pm and 5:30pm) Saturday, July 4th 8:00am and 9:00am 4th of July WOD “1776” Sunday, July 5th CLOSED WARM UP: 200m Run 1 Set of fence drills 10 Lunges (each leg) 10 Air Squats 5 Lunge to instep (each) 10 Push-ups

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Wall-E loves Eva!

WARM-UP: 2X 250m row :30 bar hang 10 pvc pass throughs 10 pvc good mornings 10 pvc oh lunges   WOD: “Mini EVA” 3 rounds 800m run 30 kbs (32/24) 30 pullups  

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How many pull ups?

WARM-UP: 400m run plyos SKILL: death by strict pull-ups unto 8:00 WOD: with a partner- 50 power clean (135/95) 40 shoulder to overhead 30 front rack lunges (total) -400m run each- 40 power cleans 30 shoulder to over head 20 front rack lunges

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Snatch the day away

WARM-UP: 400m run PVC warm up Barbell warm up SKILL: 5 minutes snatch position drills 5 minutes to warm up with weight 8 minute EMOM- squat snatch + OHS (135/95) WOD: 21-15-9 Squat snatch Burpees

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Mobilize away

WARM-UP: 2X 250 row 5 slow baby squats 10 pushups 10 lunges to instep (total) SKILLS: Foam roll – open upper back WOD: 4 rounds 10 GTO (115/75) 15 Burpees 20 Box jumps (24/20″)

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Pull up toes to what?

WARM UP: 200m run plyos SKILL: 15 minutes to complete: 5 X 100m empty sled sprints WOD: 800m run 20 pull up t2b (or 20 pull ups & 20 t2b) 400m run 10 pull up t2b 200m run 5 pull up t2b

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KB Day

WARM UP: 400m run 2 rounds of STRICT Cindy 2X fence drills (10 each direction) Partner chest stretch SKILL: 15 min 3X10 KB floor press. heavy but perfect WOD: 10 min AMRAP 50 DU (100 singles/15 DU attempts) 10 KB Snatch (24/16) (total) 10 Russian sit ups (total)

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Stretch your quads!

WARM UP: 400m run plyos for squats SKILL: 8 minutes to build to a heavy triplet front squat then 5 minutes to complete 3 X 3 @ 80% WOD: 15 EMOM: Minute 1: squat clean + front squat + jerk (135/95) Minute 2: 12 split squats Jumps Minute 3: 20 Ab mat sit-ups

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