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Cedar Park

Wednesday EMOM

Wednesday Workout

Tempo

Tempo Overhead To Shoulder
3 sets of 5 Reps at Tempo 40×0 (Up anyway) 
Adjust weight as needed.
 

EMOM

14 Minute EMOM
Odd Minute: 3 clean and jerk
Even Minute: 12-15 toe 2 bar
 

MAD MOBI

Pigeon
Knee on the wall
press ups
hamstring up and over

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Snow Day??? Uh Okay

 
 
Okay, thank goodness the weather isn’t as bad as we thought it would be…..
Classes will resume at 4:30pm, 5:30pm and 6:30pm tonight
Tuesday – Ice Day

Warm Up

Banded Shoulder Warm ups

Core Strength

50 Heavy Russian Swings
 
 

EMOM

EMOM – 10 Min Snatch
Snatch Lift off – 3 seconds Floor to knee – pause at the contact […]

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Barbell Cycling

Thursday Workout

Skill

Muscle Up Drills Bar/Ring
5 Rounds
5 Hip to bar/ring swing
5 Jumping turnover drills
5 hollow rocks
 

Strength

Barbell Cycling
Unbroken Sets – work on touch and go technique – POWER SNATCH
12-9-6
Score weight for each set
Power Snatch
Score weight on each set

 

Wod.

21-15-9 Burpees/DL/HSPU
21-15-9
Barbell Facing Burpees
Deadlift 225/155
Handstand push ups
 

Madmobi

Keg Stretch
Shoulder Bully
Lat Stretch
Press ups

 

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The Gift of Giving

Brothers that work out together, get their mobi together!
 
THIS WEEKEND
9:30am – Saturday Free Community Workout
 
 

ADOPT-A-FAMILY
Please sign up or donate to help our two families.
We still need to fill a lot of spots.
Don’t have time to shop? I can help. I will be shopping to fill in the missing presents next week.
DEADLINE […]

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Throwback Thursday

Thursday, December 14, 2017
Core Strength
RUSSIAN TWISTS & MEDBALL SLAMS
50 Russian Twists
50 med ball slams
 
Skill
MUSCLE UP SKILL WORK
Practice muscle up skill work 
If you have muscle ups 
Max reps in 2 minutes.
 
Strength
CLEAN LIFT OFF + CLEAN PULL
Clean lift off + clean pulls 
2-2-2-2-2
 
wod
5-4-3-2-1
Ring Muscle Ups (scaled jump mups or 3 pull ups + 3 […]

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