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Siteplicity
Movement Warm-up Set  1 x Set @ 65%  500M Row  40 x Squats  30 x Sit-ups  20 x Push-ups  10 x Pull-ups  5 x Burpees  A.  Wittman  7 Rounds AFAP:  15 x Kettlebell swings @ 1.5/1 pood  15 x Power Clean @ 95lb/65lb  15 x Box jumps @ 24inch/20inch  -Post results under comments 
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Olympic Hour with Nic Scudamore tonight @ 6:30pm  Kids Class @ 6:30pm in the progression room!   Movement Warm-up Set  3 x Sets NFT 20-30 x Double unders or attempts “no singles”  10 x PVC Pass through  10 x OHS w/ PVC  2 x <-> High knees  A.  15-20 Minute period to work up to...
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Movement Warm-up Set  2 x sets w/Barbell  10 x Hang Power Cleans  10 x Front Squats  10 x Press  10 x HBBS  A.  Bear Complex x 5 Rounds  7 x sets of the following sequence:  Power Clean  Front Squat  Push Press  Back Squat Push Press -Rest as needed between rounds, you are not allowed to...
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Notes-The Olympic Lifting Class agenda will be the following:   Tuesday-Snatch  Thursday-Clean&Jerk  Saturday-Auxillary lifts and make up We will no longer post the workouts up on the website for Oly lifting.   Movement Warm-up Set  GROUP WARM-UP  A.  Push Press – 5 x 3 w/2 min rest  B.  AFAP:  30-20-10  Box jumps  Calorie Row  Ball...
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Movement Warm-up Set  500M Row  2 x Sets NFT  10 x Barbell Front Squats  10 x Push ups  10 x Box jumps “games standard”  5 minutes to work on any mobility “Crash victim, Couch stretch..”  A.  GATOR 8 Rounds AFAP:  5 x Front Squats @ 185lb/135lb  26 x Ring Push-ups  -Scale accordingly, beginner and intermediate...
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Movement Warm-up Set  Junk Yard Dog Warm-up  Clean & Jerk Progressions  A.  15-20 Minutes to work up to a heavy single C&J  B.  AFAP:  30 x C&J @ 155lb/105lb  OLYMPIC WEIGHT LIFTING CLASS  1.  HBBS – 5 x 5 @ set weight  2.  Snatch – 5 – 8 singles “increase weight by 5-10 lbs from...
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Movement Warm-up Set  8 Minute AMRAP @ warm-up pace  10 x Jumping Pull-ups  10 x Broad jumps  10 x Lying leg raises  A.  “Angie”  AFAP:  100 x Pull-ups  100 x Push-ups  100 x Sit-ups  100 x Air Squats  B.  1000M Row @ 65% Effort   -Post results under comments  
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Movement Warm-up Set  2 x Sets NFT 10 x Good morning stretch with PVC  10 x Kettlebell Deadlifts   10 x Medball Slams  2 x <-> Skipping (shoot for maximal height!)  Take an additional 5 minutes to work on any Mobility issues   A.  Deadlift – 5 x 3 w/2-3 minute rest (increase weight each...
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Movement Warm-up Set  2 x Sets NFT  10 x Muscle Snatch  10 x Power Snatch  10 x Snatch  A.  20 Minutes to work on the Snatch.  Work on any deficiencies you may have Ex… overhead squat, starting position, finishing……   B.  3 Rounds AFAP  21 x Burpees  21 x Kettlebell swings  21 x Wallballs 20lb/14lb ...
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Movement Warm-up Set  3 Sets NFT:  1 x 30 Sec Handstand hold  1 x 60 Sec Plank hold  15 x Push-ups  60 x Mountain climbers   A.  Bench Press – 3-2-1-3-2-1  w/2 min rest B.  75 x TGU AFAP   OLYMPIC LIFTING CLASS  30 minutes to work on a heavy but not your 1 rep...
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