FRIDAY 010219

Strength/Skill Toes To Bar Tech Session- Working on the Kipping Swing, Hollow Body Position,Knees to wasit and TTB- E MOM 6- 6-10 TTB or chosen variation. Conditioning EMOM 15- Min 1- 8-10 Front Squat (50/30), Min 2- 8-10 STOH (50/30), Min 3- 30-50 Double Unders

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Strength/Skill Back Squat- 10,8, 6, 6, 6- Build to a heavy 6 for the day Conditioning 2 Rounds For time- 50 Alternating BW Lunges, 40 Plate GTOH  (20/15), 30 Pull Ups, 20 HSPU’s (Press Ups), 10 Toes to Bar (20min time cap)

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605 KNOWLEDGE SERIES- Nutrition: Where to Start??

In this week’s knowledge series article, 605’s nutrition coach Milo Kirkpatrick discusses a few simple strategies you can implement today to change your nutritional habits for the long term  Nutrition put simply is the intake of food. Nutrition is important as it provides our bodies with the energy, protein, fats, vitamins and minerals to live, Read more about 605 KNOWLEDGE SERIES- Nutrition: Where to Start??[…]

TUESDAY 290119

Strength/Skill A1)Bench Press- 10,10,8, 8, @21X1,  – A2)Double DB Bent Over Row – 10,10,10,10 @31X1 and A3) 8-10 Rower Pike Ups or V Ups Conditioning 4 Rounds for time- 12 Deadlifts @80/50, 12 Box Jumps (24/20)

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MONDAY 280119

Strength/Skill DB Rear Foot Elevated Spit Squat- 6-8 Reps each leg, 5 sets@21X1- Superset with Barbell Glute Bridges- 6-8 reps, 5 sets@31X1 tempo Conditioning Partner Workout- AMRAP 20- Row- 500, 30 Down Ups, 30 KB Swings (24/16), 30 Wall Balls (Use and AB if you run out of Rowers 25cals)

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Strength/Skills Double Under warm up/tech session Flight Simulator- 10-20-30-40-50-40-30-20-10 (Aim is to complete each section unbroken before moving on) Power Clean Tech Session- Power Clean Drills, Building into sets of 3 Power Cleans Conditioning EMOM 15- Min 1- 3-5 Power Cleans@70/50, Min 2- 6-10 Lateral Bar Burpees, Min 3- 6-10 Chest To Bar Pull Ups

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