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Friday, November 14, 2014

EMOM in 10 minutes 10 Dips (No Dip? Push up @20×0) rest 3 minutes EMOM in 10 minutes 5 ground to overhead (135/95)  EMOM in 10 minutes 40m sprint  Continue reading

Thursday, November 13, 2014

Front Squat 4 sets x 5 reps @75% with 3 seconds pause in hole rest 2 minutes bewteen sets Snatch Grip High Pull + Snatch from HANG  3 sets x 4 high pulls +1 snatch 2 seconds hold at lockout Rest 90 seconds between sets Metcon 7 Rounds 2 rope climbs/10 ring rows/6 prone rope pull ups 6 Stone/Sandbag to shoulder  Continue reading

Wednesday, November 12, 2014

4 rounds 400m Sprint This is to be done as fast as possible 3 minutes rest between rounds starting when fastest runner crosses line Rest 5 minutes 3 minute AMRAP 5 DB Thrusters (45/25) 5 pull ups rest 1 minute repeat two more times Score is fastest 400m and total FULL rounds over after three 3 minute AMRAPS  Continue reading

Tuesday, November 11, 2014

Jerk 6 sets x 2 Reps @85-90% of 1RM 5 second hold at lockout Rest 90 seconds between sets Metcon For Time 10……1 Push Press (115/85) RX+(135/95) 1……10 Strict Pull Up After each round perform 20 double unders EX. 10 push press 1 pull up 20 DU’s is 1st round 9 push press 2 pull ups 20 DU’s 2nd round etc  Continue reading

Monday, November 10, 2014

Sumo Stance Dead Lift Work up to heavy set of 3 Rest 2 minutes between sets Deficit Dead lift (1″ deficit) 3 sets x 3 reps @ 75-80% of 1RM (DOUBLE OVERHAND anything under 405#) Rest 2 minutes between sets Metcon 3 Rounds for time 25 wall ball 200m run 15 pull ups (RX+ C2B) Continue reading

Saturday, November 8, 2014

Tabata 1 8 minutes alternate between KB swing russian (70/53) Burpee rest 3 minutes Tabata 2 8 minutes alternate between WallBall (20/14) Burpee Score is total burpees over both 8 minutes  Continue reading

Friday, November 7, 2014

Bench Press Men start @ 95 Women start @ 55 EMOM perform 2 reps M: add 10# per minute W: add 5# per minute until you cannot complete two consecutive reps Metcon 10 minute AMRAP 10 DB Snatches (55/35)(5 per arm) 40m sprint 10 ball slams 40m sprint  Continue reading

Thursday, November 6, 2014

Squat 6 sets x 3 reps @80-85% of 1RM Rest 2-3 minutes between sets Metcon 21-15-9 of Dead lift (225/155) Toes to bar Wallball (20/14) Burpees  Continue reading

Wednesday, November 5, 2014

“Nicole” 20 minute AMRAP 400m run Max pull ups Snatch Technique work sets of 3 ZERO missed reps Continue reading

Tuesday, November 4, 2014

Single Arm DB Strict Press start light and work up to 5RM each arm (No excessive torso lean) Minimal rest between sets Chin up (palms facing you) 3 sets x max reps 60 seconds rest between sets Metcon row 1k rest 3 minutes row 1 k split must be within 5 sec of first 1k or assess a Penalty Penalty =20 burpee pull ups  Continue reading

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