Author Archive

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Saturday 04.30.16

HEALTH & FITNESS (Teams of 3) 4 Rounds of: 5 Back Squats per Team Member 1 Parking Lot Lap Double KB Farmers Carry 2/1.5 pood 25 Box Jumps 30/24 25 Pull Ups 50 Cal Row (Damper on 10) 50 KB Swings 2/1.5 pood

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Friday 04.29.16

HEALTH A. 20 Minute EMOM: Odd: 5 DB Hang Power Cleans + 5 DB Front Rack Squats Even: 5 Box Jump Step Downs   B. 15 Minute AMRAP: 1 Parking Lot Lap 10 DB Push Press 10 Burpees   FITNESS A. 5 Minute EMOM: 3 TnG Cleans (60%) 1 Minute Rest 5 Minute EMOM: 2 […]

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Thursday 04.28.16

HEALTH & FITNESS Skill/Make Up/Mobility/Recovery Day

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Wednesday 04.27.16

HEALTH A. 6 Sets of: 3 Sumo DL’s (3 Second Negatives) FITNESS A. 6 Sets of: 3 DL’s (3 Second Negatives)   HEALTH & FITNESS B. 3 Sets of: NOT FOR TIME 15 – 20 Banded Good Mornings 1 Minute Plank Hold 15 – 20 Banded Lateral Steps per Side 20 – 30 T2B/GHD Sit […]

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Tuesday 04.26.16

HEALTH A. 20 Minutes of: Above Knee Hang Power Snatch + Below Knee Hang Power Snatch (Overhead Squat Work)   B. 10 Minute EMOM: Odd: 50 – 100 JRS Even: 7 Single Arm DB S2OH per Arm   C. 5 Minute EMOM: 20 Jumping Jacks + 10 DB Goblet Squats FITNESS A. 20 Minutes of: […]

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Monday 04.25.16

HEALTH & FITNESS A. 5 Sets of: 5 Push Presses 5 Sets of MAX Strict Chin Ups   HEALTH B. Buy In/Cash Out 15 Burpees 3 RFT: 20 Cal Row 15 HEAVY Russian KB Swings 10 DB G2OH FITNESS B. Buy In/Cash Out 25 Burpees 3 RFT: 24 Cal Row 16 C2B Pull Ups 8 […]

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Saturday 04.23.16

HEALTH & FITNESS A. Build up to a HEAVY 10 rep Back Squat!!!   B. 4 Rounds of: 8 Back Squats 15 T2B Run a Lap

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Friday 04.22.16

HEALTH & FITNESS A. 20  Minutes Snatch Practice:   HEALTH B. 21-15-9 American KB Swing Slam Balls Burpees   FITNESS B. 21-15-9 Full Snatch 95/65 Burpee Pull Ups

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Thursday 04.21.16

HEALTH & FITNESS Make-Up, Skill, Mobility, or Rest Day

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