BLOGS

10.18.18 Thursday

PERFORMANCE/FITNESS A. Choose an Option x 15 minutes of Work Gymnastics Skill Work or BodyBuilding Work Gymnastics Skill Work Choose 1 Focus Kipping (Pullup, Chest

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10.17.18 Wednesday

PERFORMANCE/FITNESS Deadlift Prep A1. Single Leg Hip Bridge @42X1 x 4/leg x 1 A2. Scap Pushup x 5 reps x 1 set B1. Single Leg DB RDL

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OCF Update Show: October 2018

*Update Show: October 2018* What’s happening at OCF? We’re glad you asked. Check out the Update Show for all things OCF like: -pumpkin carving event

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10.16.18 Tuesday

PERFORMANCE/FITNESS Squat Prep A. X Band March x 30s B1. Wall Squat w/ Pause x 5 reps x 2 sets B2. Wall Angel x 5

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10.15.18 Monday

PERFORMANCE/FITNESS A.  Power Jerk Prep BN Front Rack Mobility x 20-30s Strict Press x 3 reps Push Press x 3 reps 1/4 OHS w/ Pause

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BLOGS

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