Author Archive

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Wednesday 06.01.16

HEALTH A. 30 Minutes: MAX Back Squat + Front Squat   FITNESS A. 30 Minutes: MAX Front Squat + OH Squat   HEALTH & FITNESS B. 3 Rounds of: (1 Minute stations) Thrusters 45/35 Burpees Box Jumps 24/20 Russian KB Swings 1.5/1 pood REST

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Tuesday 05.31.16

HEALTH A. 15 Minutes: MAX Power Clean & Jerk Then 10 Minute EMOM: Odd: 3-5 Push Press Even: 3-5 Box Jump – Step Downs FITNESS A. 20 Minutes: MAX Power Clean & Jerk Then EMOM for 5 Minutes: 2 Power Clean & Jerks @ 75-85% Part A   HEALTH & FITNESS B. “Annie”   C. […]

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Memorial Day Monday!!!

MURPH   In memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005. This workout was one of Mike’s favorites and he’d named it Body Armor. From here on it will be referred to as Murph in honor of the focused warrior and great American […]

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Saturday 05.28.16

HEALTH 50 DB Power Snatches *3 Minutes Rest 150-125-100-75-50 JRS 10 DB Front Squats 6 Pull Ups *3 Minutes Rest 10 Minute EMOM: Odd: 10 Box Jumps Even: 30 Seconds Plank Hold FITNESS “Randy” 75 Power Snatches 75/55 *3 Minute Rest 100-80-60-40-20 DU’s 10-8-6-4-2 Front Squat 185/125 2-4-6-8-10 C2B Pull Ups *3 Minute Rest 10 […]

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Friday 05.27.16

HEALTH & FITNESS A. 20 Minutes: Find MAX Clean & Jerk   B. 10 Minute EMOM: 3 Clean & Jerks @ 65-75% Part A   HEALTH (Partner WOD) C. 5 Rounds of: 24 KB DL’s 18 Wall Balls 12 DB Push Presses   FITNESS (Partner WOD) C. “Double DT” 155/105 5 Rounds of: 24 Deadlifts […]

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Thursday 05.26.16

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

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Wednesday 05.25.16

HEALTH A. 9 Sets of DL’s: 3, 3, 3, 2, 2, 2, 1, 1, 1 FITNESS A. 5 sets of: 1.1.1   HEALTH & FITNESS B. 15 Minutes of: 1 Parking Lot Lap 15 KB Swings 1.5/1 pood 15 KB Goblet Squats 1.5/1 pood 15 Pull Ups 15 HR Push Ups

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Tuesday 05.24.16

HEALTH & FITNESS A1. 20 Minutes: Find MAX Power Snatch   A2. 10 Minute EMOM: 3 Power Snatches @ 75-85% Part A   HEALTH B. 30-20-10-20-30 DB Walking Lunges AB Mat Sit Ups Box Step Ups   FITNESS B. 21-15-9-15-21 Wall Balls 20/14 T2B Box Jumps 24/20

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Monday 05.23.16

HEALTH & FITNESS A1. 12 Minutes Find MAX Push Press A2. 12 Minutes Find MAX Weighted Chin Up HEALTH B. 5 Rounds of: 10 Squat Thrust W/Strict Push Up 10 DB Push Presses 10 Cal Row Then 4 Sets of: Max Pull Ups *20 Seconds Rest B/W Sets FITNESS B. 5 Rounds of: 10 Bar […]

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