WORKOUT OF THE DAY

7.20.18 Friday

PERFORMANCE A. Press + Push Press Prep Pez Dispenser x 3 reps Strict Press x 5 reps Dip Hold x 3 reps Push Press x 5 reps B. Four Sets:

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7.19.18 Thursday

PERFORMANCE/FITNESS A. Choose an Option x 15 minutes of Work Gymnastics Skill Work or BodyBuilding Work Gymnastics Skill Work Choose 3 Movements (1 from Each Column) of following Options and cycle

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7.18.18 Wednesday

PERFORMANCE/FITNESS A. Two Sets: Wall Squat x 5 reps + Air Squat x 10 reps **Slow & Controlled Here** Scap Pullup @2020 x 5-10 reps Single Leg Rope Skip x

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7.17.18 Tuesday

PERFORMANCE/FITNESS  A. Snatch lift off + Snatch Grip Deadlift Prep Snatch Grip SL RDL x 3/leg Snatch Grip RDL x 3 reps Snatch lift off w/ pause x 5 reps

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7.16.18 Monday

PERFORMANCE/FITNESS A. Clean Pull + Clean Prep BN Front Rack Mobility x 20 – 30s Clean lift off w/ pause above knee x 3 reps Clean Pull w/ pause in

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7.15.18 Sunday

PERFORMANCE/FITNESS A. Three Sets Circle Scap Pullup x 5 Forward + 5 Backward Tricep Pressdown x 15-25 reps Reverse Crunch x 6-12 reps **Focus on Keeping low back down in lowering**

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7.14.18 Saturday

PERFORMANCE/FITNESS “Bring you Lova Day” Bring your partner, boyfriend, girlfriend or significant other for any class today! 9:00am & 10:00am Teams of 2 alternate Full Sets Three sets: 20 seconds Amrap Manmakers 40 seconds Amrap

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7.13.18 Friday

PERFORMANCE A. Press + Push Press Prep Pez Dispenser x 3 reps Strict Press x 5 reps Dip Hold x 3 reps Push Press x 5 reps B. Five Sets:

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7.12.18 Thursday

PERFORMANCE/FITNESS A. Choose an Option x 15 minutes of Work Gymnastics Skill Work or BodyBuilding Work Gymnastics Skill Work Choose 3 Movements (1 from Each Column) of following Options and cycle

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7.11.18 Wednesday

PERFORMANCE/FITNESS A. Two Sets: Wall Squat x 5 reps + Air Squat x 10 reps **Slow & Controlled Here** Scap Pullup @2020 x 5-10 reps Single Leg Rope Skip x

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7.10.18 Tuesday

PERFORMANCE/FITNESS  A. Snatch lift off + Snatch Grip Deadlift Prep Snatch Grip SL RDL x 3/leg Snatch Grip RDL x 3 reps Snatch lift off w/ pause x 5 reps

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7.9.18 Monday

PERFORMANCE/FITNESS A. Clean Pull + Clean Prep BN Front Rack Mobility x 20 – 30s Clean lift off w/ pause above knee x 3 reps Clean Pull w/ pause in

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7.8.18 Sunday

PERFORMANCE/FITNESS A. Three Sets Circle Scap Pullup x 5 Forward + 5 Backward Tricep Pressdown x 15-25 reps Reverse Crunch x 6-12 reps **Focus on Keeping low back down in lowering**

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7.7.18 Saturday

PERFORMANCE/FITNESS A. Gymnastics Skill Work x 15 minutes Choose 3 Movements (1 from Each Column) of following Options and cycle through 2-3 sets Pulling Rope Climb Legs or Legless PegBoard MU

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7.6.18 Friday

PERFORMANCE A. Push Press Prep Pez Dispenser x 3 reps Strict Press x 5 reps Dip Hold x 3 reps Push Press x 5 reps B. Four Sets: Clean Grip

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7.5.18 Thursday

PERFORMANCE/FITNESS A. Two Sets: ARE Goblet Squat w/ pause at bottom of each rep x 5 reps **Heels, Flat, Toes** Single Arm Ring Row x 4-6/arm Crawl x 10 steps

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7.4.18 Wednesday

PERFORMANCE/FITNESS Happy 4th of July!!! 9:00am Class only!  A. Three Sets: Wall Slide x 5 reps Single Leg Romanian Deadlift x 5 reps @ 3011 B. Two Sets: Deadbug w/

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7.3.18 Tuesday

PERFORMANCE/FITNESS  A. Snatch lift off + Snatch Grip Deadlift Prep Snatch Grip SL RDL x 3/leg Snatch Grip RDL x 3 reps Snatch lift off w/ pause x 5 reps

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7.2.18 Monday

PERFORMANCE/FITNESS A. Clean Pull + Clean Prep BN Front Rack Mobility x 20 – 30s Clean lift off w/ pause above knee x 3 reps Clean Pull w/ pause in

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7.1.18 Sunday

PERFORMANCE/FITNESS A. Three Sets Circle Scap Pullup x 5 Forward + 5 Backward Tricep Pressdown x 15-25 reps Reverse Crunch x 6-12 reps **Focus on Keeping low back down in lowering**

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