07/16/18

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Kid's Camp:  Sign Up ASAP!! (Link to Register)
Session 3: Ages 9-14: August 13-17th: 10am-1pm

Saturday, August 18th:  Beer Mile and BBQ

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Programming:

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Warm Up:

3X:

1:00 Deadbug

10 Empty Bar Back Squat

10 M Spiderman Crawl

Back Squat:

3 X 10:  Add 5-10# to 7/2

Bootcamp:

5X:

20 Toe Up Knee Up KB Raise (10 Per Leg)

5 Gluteham Drops w/ Explosive Push Up

Conditioning:

100 Thrusters (75/55#)

Every Break = 10 Burpees Over the Bar

Auxiliary Work:

3X:

20 Belt Squats 

20 Lunges

 

Post Results to SugarWOD!

07/13/18

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Kid's Camp:  Sign Up ASAP!! (Link to Register)
Session 3: Ages 9-14: August 13-17th: 10am-1pm

Saturday, August 18th:  Beer Mile and BBQ

__________________________________

Programming:

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Warm Up: 

3X:

10 Empty Barbell Bent Over Rows

:30 Handstand Hold

Upper Body Pull:

3 X 3:  ISO/Eccentric Pull Up

3 Second ISO Hold/3 Second Eccentric

Conditioning:

5X:

10 Deadlifts (225/155#) / (Bootcamp:  10 Suitcase Deadlifts)

Run 200 M

Auxiliary:

5X:

20 Hammer Curls (5 Second Eccentric)

20 Tri Rope Pull Downs

 

Post Results to SugarWOD!

07/12/18

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__________________________________

Kid's Camp:  Sign Up ASAP!! (Link to Register)
Session 3: Ages 9-14: August 13-17th: 10am-1pm

Saturday, August 18th:  Beer Mile and BBQ

__________________________________

Programming:

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Warm Up: 

Snatch Warm Up

Barbell Option:

OHS:  4 X 10, One Set Every 3 Minutes

DB Option:

5X:

10 DB RDL w/ Shrug

20 Sorinex Gluteham Rolls

Conditioning:

AMRAP 12:

10 Hang Power Snatch (115/85#) (Bootcamp:  20 DB Hang Power Snatches)

10 Burpees Over the Bar

10 Feet Elevated Ring Rows

Auxiliary:

If OHS in Part A:  Complete DB Option

If DB Option in Part A:  EMOM 10:  10 Box Jumps

 

Post Results to SugarWOD!