Author Archive

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Friday 02.12.16

HEALTH A. 20 Min of Snatch Practice: B. 3 Cycles of: 10 Slam Balls 20 sec Hollow hold Then 2 Rounds of: 8 Ring Rows 12 American Swings C. 5 Minute Ladder: Lateral bar jumps x 5,10,15… Burpees x 2, 3,4,5… FITNESS A. 20 Min of Snatch Complex: 3 TnG Power Snatches + 3 OHS […]

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Thursday 02.11.16

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

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Wednesday 02.10.16

HEALTH A. 3 Heavy sets of 5 DL @ 3001 B. 10 min Emom Odd: 15 Unbroken Russian Swings Even:  8,9,or 10 Unbroken KTE C. Same as fitness FITNESS A. 15 Minutes work to a HEAVY: 5 rep TnG DL B. 10 Minute EMOM Odd: 5 DL + 5 Sumo DL Even: 15 T2B C. […]

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Tuesday 02.09.16

HEALTH & FITNESS A. Oly Skill: 20 Minutes Clean + Hang Clean + Jerk HEALTH B. 20 Minutes of: 6 DB Thrusters 4 DB Front Squats 2 DB S2OH 10 Burpees 10 Box Jumps 1 Minute Rest FITNESS B. 20 Minutes of: 3 Thrusters 135/85 2 Front Squats 135/85 1 S2OH 135/85 10 Burpee Box […]

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Monday 02.08.16

HEALTH & FITNESS A. 3 Seated Ring Pull Ups + 3 MU Transitions + 3 Ring Dips or 1 Strict MU Transitions + 2 Kipping MU Transitions + 3 Ring Dips B. 12 Minutes of: 4 C2B Pull Ups or MU’s 8 HSPU’s or Half/Tall Kneel DB Shoulder Press 16 KB Swings 2/1.5 pood 3 […]

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Friday 02.05.15

HEALTH & FITNESS A1. Oly Skill: 15 Minutes: 3 Power Clean and Jerks (30 Seconds) A2. E2MOM for 10 Minutes: 5 Power Cleans + 10 Burpee Over Bar + 5 S2OH 155/105   B. 3 Rounds of: 1 Minute per Station Thrusters 45/35 Russian KB Swings 2/1.5 pood OH Squats 45/35 Push Ups Rest

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Thursday 02.04.16

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

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Wednesday 02.03.16

HEALTH & FITNESS A1. Strength: 3×3 High Bar Back Squat A2. 6 Minute Alternating EMOM: Odd: 10 HB Back Squats (Unbroken) (60-70% of B1) Even: Plank Hold B. Anaerobic Conditioning: 3 to 5 sets: 30 DU’s 3 DnB’s 30 MT Climbers 3 DnB’s Rest 60 sec

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Tuesday 02.02.16

HEALTH & FITNESS A1. Oly Skill: 15 Minutes: Work Up to HEAVY Power Snatch + Snatch Complex A2. E2MOM for 10 Minutes: 5 Power Snatches + 10 Burpee Over Bar + 5 OHS 95/65   B. 10 Minutes of: 250M Row 20 KB Swings 1.5/1 pood 15 Wall Balls 20/14 10 C2B Pull Ups 5 […]

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