Author Archive

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Friday 08.29.14

A. 5 Sets of: 10 Bodyweight Bench Presses 10 Bodyweight Front Squats *Rest as needed B/W Sets B. 21-15-9-15-21 Pull Ups Box Jumps *9 Minute Cap

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Thursday 08.28.14

A.3 Sets of: 2 Reps Power Snatch + Snatch *60 Seconds Rest B/W Sets 3 Sets of: 2 Reps Hang Power Snatch + Snatch *60 Seconds Rest B/W Sets 3 Sets of: 2 Reps Snatch + OHS *60 Seconds Rest B/W Sets   B. 100M Row 200M Row 100M Row 200M Row 100 M Row […]

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Wednesday 08.27.14

A. 20 Minutes: Work to a HEAVY 3 Rep Back Squat B. 4 Sets of: 8 Back Squats @ 75% of Part A *90 Seconds Rest C. 3 Sets of: 10 per Leg DB/KB Bulgarian Split Squats 15 Laying Hip Raises MAX Plank Hold *90 Seconds Rest

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Tuesday 08.26.14

A. 5 Sets of: 5 Sumo Deadlifts   B. Rowing “DT” 5 Rounds of: (155/105) 200M Row 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks/Press *20 Minute Cap

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Monday 08.25.14

A. 5 Sets of: 3 Strict Shoulder Presses + 6 Push Presses + 3 Split Jerks *Rest as needed   B. 3 Sets of: 15-20 DB Lateral Raises 15-20 Band Pulls *60-90 Seconds Rest   C. 1 Time Through: 1 Minute Ab Mat Sit Ups   5 Minute Ladder (1-2, 2-4, 3-6, 4-8….) MU’s/C2B Pull […]

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Saturday 08.23.14

!!!Fight Gone Bad!!!! ***TODAY IS BRING A FRIEND, CO-WORKER, FAMILY MEMBER, COMPLETE STRANGER TO CLASS DAY….BRING A TOWEL AS WELL***

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Friday 08.22.14

A. 7 Sets of: 3 Front Squats 5 Strict/Weighted Pull Ups *90 Seconds Rest B. 4 Sets of: 8 DB Step Ups per Leg 8 Strict/Weighted Chin Ups *60 Seconds Rest C. 3 Sets of: 10 DB Reverse Lunges per Leg (Stand on 6” Box) 15-20 DB Reverse Flys *60 Seconds Rest ***SATURDAY IS BRING […]

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Thursday 08.21.14

A. 15 Minutes: Work up to a heavy NOT max 3 Rep Deadlift   B. EMOM for 14 Minutes: Odd: 7 Deadlifts @ 70% of Part A Even: 7 Bar Jump Burpees   C. Not for time: 4 Rounds of 25 Medball Twist 10 Superman’s   ***SATURDAY IS BRING A FRIEND, CO-WORKER, FAMILY MEMBER, COMPLETE […]

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Wednesday 08.20.14

A. 20 Minutes: Snatch Work or Snatch Pull + Hang Power Snatch + OHS B. 20 Minute AMRAP: 10 DB/KB G2OH 10 Box Jumps 1 Parking Lot Lap ***SATURDAY IS BRING A FRIEND, CO-WORKER, FAMILY MEMBER, COMPLETE STRANGER TO CLASS DAY….BRING A TOWEL AS WELL***

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