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Warm up: Rowing instructions and drills: add legs and practice full stroke for 2-3 mins working to 22-26 SPM (arms only rowing and body and arms rowing drills if athlete missed yesterday) [...]

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Happy Birthday to Amanda Walker ( aka Camp Amanda)! Warm-up: 2 min double-under TEST – accumulated total of DUs, does not have to be unbroken Mobility: Pressing mobilization Strength: 20 [...]

Mobility: Hips and shoulders for going OH Warm-up: 90 sec – Thruster TEST – how many can you do unbroken? no putting down the bar or pausing for long periods (85/55lb) – SCORED [...]

Mobility: Thoracic Spine, anterior shoulders, and wrist openers Warm- up: CFJC Benchmark for time SCORED – 10 min time cap – check out your score from the last time we did this: [...]

For Time: 800m Run 15 Power Cleans 9 Burpees over Bar 15 Front squats 400m Run 12 Power Cleans 12 Burpees over Bar 12 Front Squats 200m Run 9 Power Cleans 15 Burpees over Bar 9 Front Squats [...]

Mobility: Snatch Prep MWOD Warm-up: 400m Sandbag run test for time SCORED – 50/35lb Strength: Snatch 2 reps – EMO2M for 10 min – add weight each round if possible Then, 6 rounds for total working [...]

Warm up: 2-in-3 (for 30 secs each for 2 minutes) of hollow body holds & air squats Mobility: Shoulders -2 min ea. (video) barbell shoulder smash pec minor – “lax ball rub [...]

Warm-up: 3-in-3 Coaches Choice Mobility: 10 Minutes of Deadlift prep One minute skill test – 4 athletes at a time – How many rope climbs can you do in one minute (with a controlled [...]

Warm up – Coaches choice Mobility: 10 Minutes to open shoulders 60 second max effort HSPU test / HS hold test – Scored Strength: Jerk – 15 min work to heavy double Then, 5 rounds [...]