Author Archive

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Friday 12.09.16

HEALTH & FITNESS A. 5 Sets of: 5 Close Stance High Bar Back Squats   B. 4 Sets of: 10 Med Ball Box Jumps 10 Wide Stance Thrusters   C. 20 Minutes Partner WOD: 50 Wall Balls 50 Pull Ups 50 Walking Lunge Steps 50 DB Power Snatches

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Thursday 12.08.16

HEALTH A. 20 Minutes: Work Up to a HEAVY Hang Power Clean + S2OH   B. Every 90 Seconds for 6 Rounds: 3 HPC + 3 S2OH   C. 15 Minute AMRAP: 1 DB Man Maker 1 Round of “Cindy” 2 DB Man Makers 2 Rounds of “Cindy”…   FITNESS A. 20 Minutes: Work Up […]

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Wednesday 12.07.16

HEALTH & FITNESS A. 3 Sets of: 12-15 Bench Presses 12-15 Bent-Over Rows   B. 4 Sets of: 10-15 Dips MAX reps Mix Grip Pull Ups   HEALTH C. 10 Minute AMRAP: 20 Russian KB Swings 10 S2OH 30 Seconds Plank   FITNESS C. 40-20-10 SDLHP 75/55 S2OH 75/55 *1 Minute Plank

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Tuesday 12.06.16

HEALTH & FITNESS A. 3 Sets of: 12-15 Sumo DL’s   B. 3 Sets of: 15 Bulgarian Split Squats per Leg 15-20 DB RDL’s   HEALTH C. 15 Minute EMOM: Minute 1: 7 DB Thrusters Minute 2: 30 Seconds of Burpees Minute 3: 30 Seconds of Rowing   FITNESS C. 15 Minute EMOM: Minute 1: […]

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Monday 12.05.16

HEALTH A. 20 Minutes: Work up to a HEAVY Power Snatch B. 15 Minute EMOM: Minute 1: 5 DB Power Snatches per Arm Minute 2: 10 Step Ups per Leg Minute 3: 20 V-Ups FITNESS A. 20 Minutes: Work up to a HEAVY Snatch B. 15 Minute EMOM: Minute 1: 5 Snatches Minute 2: 10 […]

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Saturday 12.03.16

HEALTH & FITNESS Partner WOD, Teams of 2: A. 6 Rounds of: 40 American KB Swings 2/1.5 pood 30 Box Jump Overs 24/20 20 S2OH 155/105 1 Parking Lot Lap   B. NOT for Time: Accumulate 5 minutes in any Plank Variation 50 Hyperextensions

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Friday 12.02.16

HEALTH A. 20 Minutes: Work Up to a HEAVY Power Clean   B. Every 90 Seconds for 6 Rounds: 5 Power Cleans   FITNESS A. 20 Minutes: Work Up to a HEAVY Power Clean + Hang Clean Complex   B. Every 90 Seconds for 6 Rounds: 3 Power Cleans + 2 Hang Power Cleans + […]

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Thursday 12.01.16

HEALTH & FITNESS A. 4 Sets of: 8-10 Bench Presses 12-15 Single Arm DB Rows   B. 3 Sets of: 10-15 Dips 15-20 Body Rows   HEALTH C. 15 Minute AMRAP: 1 DB Man Maker 5 Burpees 20 Russian KB Swings 5 Burpees   FITNESS C. 15 Minute AMRAP: 1 Cycle of the Bear Complex […]

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Wednesday 11.30.16

HEALTH & FITNESS A. 4 Sets of: 8-10 Sumo DL’s   B. 3 Sets of: 15 Step Ups per Leg 15-20 Good Mornings   HEALTH C. 15 Minute EMOM: Minute 1: MAX Strict Chin Ups Minute 2: 30 Seconds of Burpees Minute 3: 30 Seconds of Cal Rowing   FITNESS C. 15 Minute EMOM: Minute […]

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