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806, 2017

6/8 Flatlander Fitness St. Charles IL 60174

Thursday – June 8, 2017 – 170608 Context:  Practice Mobility: Shoulder Skill Practice Warm Up: None  (list of fun games to play here) Strength: none Super Set: none Metabolic Conditioning: “Mind the Wake” For time. Row (Health: 1000m, Athletic*: 1300m, Performance: 1500m) then 4 rounds of: Handstand push-ups (Health: 6 [...]

706, 2017

6/7 Flatlander Fitness St. Charles IL 60174

Wednesday – June 7, 2017 – 170607 Context: Practice Mobility: Hip Skill Practice Warm Up: None  (list of fun games to play here) Strength: 2-2-2-2-2-2-2 Front Squat (7 sets of 2 reps, increase weight with each set to max) Super Set: 2-2-2-2-2-2-2 weight ring dips or progression Metabolic Conditioning: “White [...]

606, 2017

6/6 Flatlander Fitness St. Charles IL 60174

Tuesday – June 6, 2017 - 170606 Context: Mental Toughness Mobility: Shoulder Skill Practice Warm Up: Spend 8 minutes testing your max depth strict HSPU for one rep, or 3 reps if you can go head to floor or lower. Strength: 1-1-1-1-1-1-1 Power Snatch (7 sets of 1 rep, increase [...]

506, 2017

6/5 Flatlander Fitness St. Charles IL 60174

Monday – June 5, 2017 - 170605 Context: Competition Mobility: Hip Skill Practice Warm Up: Spend 10 minutes working on 3-4 sets of GHD sit up progressions or strict toes to bar progressions. Strength: none Super Set: none Metabolic Conditioning: “Testify“ For time. 5 rounds 12 back squats (Health: 55lb [...]

306, 2017

Double Berry Coconut Ice Cream

I scream, you scream, we all scream for ice cream! Here's a dairy free recipe that's naturally sweet, contains gelatin (which is high in collagen and can help with joint health as well as healthy skin and hair). And, it doesn't require an ice cream maker! Check out the recipe [...]

306, 2017

6/3 Flatlander Fitness St. Charles IL 60174

Saturday – June 3, 2017 - 170603 Context:   Practice Mobility: Shoulder Skill Practice Warm Up: None  (list of fun games to play here) Strength: none Super Set: none Metabolic Conditioning: “Kodiak” For time. 2 rounds (20-minute time cap) 10 hang power snatches (Health: 55lbs, Athletic*: 75lbs, Performance: 115lbs) 15 overhead [...]

206, 2017

6/2 Flatlander Fitness St. Charles IL 60174

Friday – June 2, 2017 - 170602 Context:   Competition Mobility: Ankle Skill Practice Warm Up: Spend 10 minutes working on handstand, handstand walking, and kipping handstand push up drills. Strength: none Super Set: none Metabolic Conditioning: “Kid Dynamite”            For time. 5 rounds. 25 Push Press (Health: 45lb, Athletic*: 55lbs, [...]

106, 2017

6/1 Flatlander Fitness St. Charles IL 60174

Thursday – June 1, 2017 – 170601 Context:   Practice Mobility: Shoulder Skill Practice Warm Up: None  (list of fun games to play here) Strength: 7 x 2 Push Jerk or Split Jerk - 2 of 13 (7 sets of 2 reps, same weight across, approximately 70 - 80% of max [...]

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