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Workout of the Day 11.21.18

Warm Up 3x 200m Run 30m Quadruped Crawl 30sec Wall Facing HS Hold 5 Hanging Scapular Retractions Strength A. Push Press (tempo 31×2) 8, 7, 6, 5, 6, 7, 8 *For your Push Press we are doing a wave load so your second set of 6, 7 , 8 should be higher than your first […]

Workout of the Day 11.20.18

Warm Up 12min EMOM Min 1 – 10 BB Glute Bridges Min 2 – 10 Monster Walks (Fwd & Back) Min 3 – 20sec Side Plank/Side Strength A. Staggered Stance Deadlift 6×4-6/Leg *For your Staggered Stance Deadlift make sure to keep your midline engaged and your back engaged¬†throughout every rep. Choose a moderate weight and […]

Workout of the Day 11.19.18

Warm Up Every 3mins x 4sets 10 Cal Row 30sec Superman Hold 15sec Couch Stretch/Leg Strength A. 1-1/4 Front Squat 6×5 *For your Front Squat start at a moderate weight and build in weight without compromising technique. ¬†Make sure to remain engaged throughout the full movement. Metcon For Time (13min Cap) 4x 1min Row Damper […]