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OPEN: 5:30am - 8:00pm MON - SAT
CALL US: 904-556-1052
OPEN: 5:30am - 8:00pm MON - SAT
CALL US: 904-556-1052
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Mar
23
2017

Friday – Medball Split Clean – Outside Lateral Shuffle

Warm Up: 10 minutes outside footwork and agility. Skill: Medball Split Clean 5 sets of 5 each side. Strength: Back Squat 3×5 (take 2 sets to warm up before 3 heavy sets of 5) Workout: 5 Rounds 14 Single-Arm Kettlebell Swings *option to alternate or perform 7R + 7L Lateral Shuffle 20M Down/Back...

Mar
21
2017

Wednesday WOD – RDL – Sled Push – Sprint

Wednesday WOD RDL – Sled Push – Sprint Warm-up:  600m Run (tight hug around the whole building) Then, 2 rounds 10 Leg swing F/B S/S 20M Barbwire Over-Under (and back facing same direction) 10x each direction – Banded “Golfer’s Swing” (ish) Transverse Rotation 10x...

Mar
19
2017

Monday – Box Jump for Height

  Warm Up: 9 Minutes – by the clock! :30 sec Side Plank – Star 20′ Downhill Skier 20′ Frankenstien Walk 20 Sit Ups 20′ Walking Single Leg Good Morning 20 Arm Circles Coaching/Skill Work: 10 Partner assisted Prone Leg Curl – Hamstring Activation 2 Box Jump for...