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MONDAY

  Warmup: 10 Burpees Shoulder activation (bands) T-pushes (each arm) Handstand holds/lowers Shoulder activation on rig   Skill Development:   Warm-up all movements   ·    Handstand Push-ups ·    Pull-ups ·    Ring dips ·    Med-ball cleans   WOD   12 Minute EMOM   ·    1st Min: HSPU’s ·    2nd Min: Pull-ups   Then:   12 Minute…

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SATURDAY

  Warm-up: Dynamic warm-up O/T’s, Good mornings Shoulder activation (bands) Warm-up all movements   Memorial WOD   “Landon”   James Landon Padgett Coach @ Crossfit Chamblee Atlanta USA   Passed Away 17/09/2016   30 Minute AMRAP:   ·     800 meter run ·     24 Box Jumps (RX 24”/20”) ·     11 Front Squats (RX 70/47½ kg) ·    …

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FRIDAY

Warm-up: Dynamic warm-up (up/back – high kicks, etc.) Shoulder activation (bands) Squat Activation Overhead Squats (dowel) Fire hydrants   Strength Development: Deadlift   5 sets @ 2 minutes   ·     5 deadlift per set ·     Build to a weight and maintain it across all 5 sets   WOD   8 Rounds For Time:   16…

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THURSDAY

Warm-up: Mountain Climber Complex Agility ladder Shoulder activation (bands) Burgener Warm-up Glute/Squat Activation Strength Development: Ring Dips/Pendlay Rows 5 sets @ 2 minutes · 1st Min: Ring Dips · 2nd Min: Pendlay Rows Pick a scheme and maintain it across all 5 sets WOD 7 Rounds For Time: 14 Minute CAP · 6 Power Cleans…

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WEDNESDAY

Warm-up: Dynamic warm-up (up/back – high kicks, etc.) Shoulder activation (bands) Wall squats Glute/Squat Activation Burgener Warm-up   Strength Development: Push Press   5 sets @ 2 minutes   ·     5 Push press per set ·     Build to a weight and maintain it across all 5 sets   WOD   8 Rounds For Time:  …

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TUESDAY

Warm-up: 10 Burpees Shoulder activation (bands) T-pushes (each arm) Handstand holds/lowers Shoulder activation on rig   Strength Development: HSPU/Pull-ups   5 sets @ 2 minutes   ·     1st Min: Strict Pull-ups ·     2nd Min: HSPU’s   Pick a scheme and maintain it across all 5 sets   WOD   16 Minute EMOM     ·   …

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MONDAY

Warmup: 200 meter run Shoulder Activation Good mornings/air squats Burgener Warm-up   Strength Development: Back Squat   5 sets @ 2 minutes   ·     5 back squat per set ·    Build to a weight and maintain it across all 5 sets   WOD   16 Minute CAP   5 Rounds of:   ·    5 Power…

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See you tomorrow

Monday first session of the week. Bring a towel, bring a water bottle and in the morning bring a beanie. If you haven’t got the emailed link let me know. Also if you are just chasing the programming for the week via email and/or a zoom link each day also please contact me.

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