June 2020

Monday June 29, 2020

June 29, 2020

Hang Muscle Clean + Power Clean
work up to heavy 1+2

15 Minutes OTM
1 Pull + 1 Muscle Clean + 1 Power Clean (75% of 1+2)
1 Pull + 1 Muscle Clean + 1 Power Clean
6 Burpees

Make sure you are keeping the legs straight on the muscle cleans and no re-bending the knees! The point is to reinforce the hip extension and importance of the lower body.

Warm-up Flow
Foam Roll
– back
– hips down and arch
– arch and roll
– lats left and right

Band Hip Flexor
-one knee down
– grab the foot
– split squat
– one knee down

15 Air Squats
– focus on twisting into the squat and squeezing glutes at the top
Super Set:
Side Plank on Elbow
– plank
– plank with torso rotation
– plank with lower body

Glute Bridge

June 26, 2020

Warm-up FlowArm Wrestling with Band (1 minute per)– face the rack– face away– arm behind the backBand Hamstring3 SetsHollow Holds (20 seconds)Superman (20 seconds)2 MinutesDown Dog – Push-up – T – Lizard StrengthFloor Pressbuild up to heavy 3 5 Rounds5 Floor Press (80% of 3)8 RDL Conditioning 12 Minute On the Minute12-18 Kettle Bell Swing […]

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June 24, 2020

Hex Bar Dead-liftBuild up to heavy 7 5 Rounds 5 Hex Bar Deadlift (80% of 7) 6/6 Windmill Conditioning 12 Minute AMRAP 200m Hex Bar Carry (60% of 7)4 Pull-ups 8 Push-ups We are slowly re-opening to those clients that continued to make payments throughout the stay at home shut down or have a punch […]

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June 22, 2020

Warm-up appropriate for running, including calves and activating glutes. 800m warm-up job/run. Sprint for 20 seconds and mark the distance. OTM for 8 Minutes Sprint the distance you marked After the last one, go right into a 400m cool down jog.

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June 19, 2020

Juneteenth commemorates the day the Emancipation Proclamation was read to newly freed slaves in Texas thus ending of slavery in the United States. For Time6 Rounds of:19 Double Push-up Burpees18 Pull-ups65 Alternating Jumping Lunges400m Run From Wikipedia:The western Army of the Trans-Mississippi did not surrender until June 2.[15] On June 18, Union Army General Gordon […]

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Breonna Taylor

June 17, 2020

For Time 26 Deadlifts (135/95 lb)26 Hang Power Cleans (135/95 lb)26 Front Squats (135/95 lb)26 Shoulder-to-Overheads (135/95 lb) Every minute on the minute, perform:6 Burpees With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 6 Burpees every minute on the minute and then continuing to […]

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Eric Garner

June 15, 2020

11 Round for Time: 9 Burpees 15 Air Squats Eric Garner 9/15/1970- 7/14/2014 Eric Garner was killed 6 years ago and the NYPD officer responsible for his death was never indited. Bystanders filmed the arrest on their cellphones, recording Mr. Garner as he gasped “I can’t breathe,” and his death was one of several fatal […]

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Jason’s Birthday WOD

June 12, 2020

It’s Jason’s Birthday Saturday. Typically we don’t write “Birthday WOD’s” but given the time – why not. To that, we will not be following CompTrain programming anymore. More regarding programming will be reveled in time:

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June 10, 2020

Strength: Squat: 5×5RDL: 5×8 Conditioning5 Minutes 20″ AMRAP right into next movement Sit-upsPush-upsAir Squat

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