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Wednesday February 1, 2017

1/31/2017

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Warm Up
General Dynamic Flex

Activation
CrossOver Symmetry
Plank and reach
Squat with vertical reach

Strength
Athletes choose 1 test from each category. Must go in this order

A) 1RM Squat
-Back Squat
-Front Squat
-Overhead Squat

B) Gymnastics
-Max Pull Up Strict
-Max Pull Up Kipping
-Max weighted pull up
-Max Hand Stand Push Ups

C) Conditioning
-1 min max calories on Assault Bike
-500m Row For Time


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Tuesday January 31, 2017

1/30/2017

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Warm Up
General Dynamic Flex

Activation
Coach's Choice

WOD
"Dead End"
AMRAP 3
18 Deadlift 135/95
18 Burpee Over Rower
Max Calories on the rower in remaining time

REST 3:00

AMRAP 3
15 Deadlift 155/105
15 Burpee Over Rower
Max Calories on the rower in remaining time

REST 3:00

AMRAP 3
12 Deadlift 185/135
12 Burpee over Rower
Max Calories on the rower in remaining time

REST 3:00

AMRAP 3
9 Deadlift 225/155
9 Burpee over Rower
Max Calories on the rower in remaining time



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Monday January 30, 2017

1/29/2017

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Warm Up
General Dynamic Flex

Activation
Snatch Prep

Strength
EMOMX9
1 Squat Snatch

WOD
"All The Way Up"
20-18-16-12-10
DB Snatch 50/30

*After each round perform
50 DU
100ft BW Walking Lunge


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Saturday January 28th 2017

1/27/2017

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Warm Up
General Dynamic Flex

Activation
Coach's Choice

WOD
In teams of 3
200m Run (each, only one athlete can run at a time)
150 Cal Row 
100 Box Jump Over 24/20 (must jump)
75 Clean and Jerk 135/95
15 Rope Climb




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Friday January 27th 2017

1/26/2017

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THANK YOU COACH KYLE FOR EVERYTHING YOU HAVE GIVEN US AT MI5 FITNESS. YOUR CONSTANT POSITIVE ATTITUDE AND SENSE OF HUMOR WILL BE MISSED. WE THANK YOU FOR YOUR SERVICE AND WISH YOU LUCK IN EVERYTHING THAT YOU DO.
REMEMBER, AFTER THE 5:30PM WOD WE WILL BE GETTING TOGETHER FOR COACH KYLE'S GOING AWAY PARTY!

Warm Up
General Dynamic Flex

Activation
Army Basic Training Testing

1) Max Push Ups in 2 minutes with  Army standards

2) Max Sit Ups in 2 minutes with Army standards

WOD
Hero WOD "Coe"
10 RFT
10 Thruster 95#
10 Ring Push Up

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.














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Thursday January 26th 2017

1/25/2017

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Warm Up
General Dynamic Flex

Activation
12-15 minutes
Double Under x10
Wall Facing Shoulder Taps x8-12
One Arm Farmer Carry
Ring Rows x10
KB Front Rack Holds 1 minute

WOD
"Quick Sand"
5RFT
10 Deadlift 155/105
20 Cal Row
30 Sit Up
40 Double Under



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Wednesday January 25th 2017

1/24/2017

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Warm Up
General Dynamic Flex

Activation
Hip Mobility
Side Planks

Strength
A) Front Squat 4x5

B) Bench Press 4x5

C) 4x Max Strict Pull Up

WOD
Tabata Hollow Rock


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Tuesday January 24th, 2017

1/23/2017

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Warm Up
General Dynamic Flex

Activation
Single Leg BB Deadlift
Med Ball Clean
Couch Stretch

Strength
Power Clean
5x3

WOD
3RFT
30 Hang Power Clean 95/65
30 Wall Ball
30 Cal Row


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Monday January 23rd 2017

1/22/2017

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Warm Up
General Dynamic Flex

Activation
Core Series

WOD
"The Seven"
7RFT
7 HSPU
7 Thruster 135/95
7 Knees to Elbow
7 Deadlift 245/185
7 Burpee
7 Pull Up


A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.


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Saturday January 21st, 2017

1/20/2017

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Warm Up
General Dynamic Flex

Activation
Overhead Squat Prep
+
Overhead Squat Holds

Strength
Overhead Squat
10-8-6-4-2

WOD
AMRAP 15
30 Wall Ball
20 Power Snatch 75/55
10 Burpee Pull Up/Chin Up

Post WOD
3x12 Barbell Bent Over Row



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    D.J. Hillier

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Location
17630 Juniper Path, Suite F
Lakeville, MN 55044

* Enter in through the doors under the sign that says "Juniper Commons". We are located down the hall to the left.


Hours
M-TH: 5:30 am - 7:30 pm
Fri:     5:30 am - 5:30 pm
Sat:    8:00 am - 1:00 pm
Sun:   7:30 am - 1:00 pm


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​-Cres N.
 
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