Monthly Archives: November 2017

Tuesday, November 21 Gym Open @ 6:15am

PREPARATION: 10 Prone Press with PVC 2 rounds of the Snatch Complex with an empty barbell: Snatch Pull Hang Muscle Snatch Behind the Neck Push Jerk Snatch Balance Sotts Press Squat Snatch STRENGTH: E2MO2M for 8 rounds complete the following: … Continue reading

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Monday, November 20 Gym Open @ 5:15pm

PREPARATION: Run 1 lap Skip for 3 minutes (Practice Double Unders) 20 Air Squats; 15 Goblet Squats; 10 KB Taters 5 Burpees 5 Strict Pull Ups with slow eccentric STRENGTH: Front Squats as follows: 8 reps @ 50% 8 reps … Continue reading

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Friday, November 17 Gym Open @ 6:15am

Mood enhancement through mindful meditation PREPARATION: Row 400m 10 reps of Overhead Mobility Log Roll with foam roller and rubber band 10 reps of DB Bench Press 10 reps of Dual DB Rows Complex of: 5 second Hollow Hold 5 … Continue reading

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Thursday, November 16 Gym Open @ 6:15am

Nathan, Jenny, Khalen and Sharon represent Alpha MMA with class! PREPARATION: Row 30 calories 10 Landmine Squats to fire hip thrusts 10 KB RDL 10 1-Arm KB Thrusters (10L/10R) STRENGTH: E2MO2M, for 8 minutes (4 sets) of: Deadlift *Set 1 … Continue reading

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Wednesday, November 15 Gym Open @ 6:15am

This is how it feels sometimes… PREPARATION: Row for 3 minutes 10 Clean High-Pulls with bar 8 Clean High-Pulls from a Riser PullsĀ  6 Tall Cleans (get up on toes) STRENGTH: Every 2 minutes, for 20 minutes (10 sets) of: … Continue reading

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Tuesday, November 14 Gym Open @ 6:15am

PREPARATION: Row 20 Calories 20 Hollow Rocks STRENGTH: Barbell Warm-Up – 5 reps of : Snatch with empty Barbell Snatch-Grip RDL Snatch Pull from Below Knee Muscle-Snatch Overhead Squat Snatch Push Press Snatch Balance (fast to receiving) Hang Power Snatch … Continue reading

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Monday, November 13 Gym Open @ 5:15pm

Thanks again to everyone for your support and effort – I am beyond grateful! PREPARATION: 20 rounds of “Cindy” ….. Kidding run 2 laps 20 Air Squats 10 Goblet Squats 1:00 hang from the Pull Up Bar 10 reps of … Continue reading

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