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06.05.2017

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IMG_0765ANNOUNCEMENTS:
– Our June On-Ramp class begins Tuesday June 6th at 6pm. Tell your friends!
– Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.

Warm-up Drills
I. 2-3 Rounds of
1 x Indoor Lap
Medicine Ball Complex
5 x Air Squat to Med Ball
5 x Med Ball Deadlift
5 x Med Ball Deadlift + Shrug
5 x Medicine Ball Cleans
5 x Med Ball Thrusters
5 x Med Ball Thruster Toss+Catch (in place)
5 x Squat Jump off Medicine Ball to max height
III. Mobility

Impact/Focus: Front Squat 1RM
Warm up as needed (3 sets x 5 reps) before working to establish a new 1-rep maximum Front Squat.

Front Squat 1-1-1-1-1RM

Notes: To reference previous scores from 04.17.2017 please click HERE.

Post loads to comments.

“Swang”
Four rounds for maximum repetitions + kcal possible.
Complete as many repetitions as possible during each movements’ minute long work interval.

1:00 x Push Press (95/65lbs)
:15 x Rest/Transitions

1:00 x GHD Sit-ups
:15 x Rest/Transitions

1:00 x Row (kcal)
1:00 Rest…

Notes: There are :15 seconds allotted for transition between movements/stations. There is also a 1:00 rest between rounds. Score is cumulative repetitions and kcal rowed for one total value. Get some, freaks.

Post scores to comments.

Skill Development:
Select one of the following
I. Back Extensions 3×10
II. Glute Ham Raises 3×10
III. Back Extensions 3×15
Iv. Good Mornings 3×10

Samy Daghir

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