Category Archives: Uncategorized

Dec. 17th, 2014

Wed- “12 Days of Christmas” 1x C&J (225/155) 2x Muscle Ups 3x Box Jumps (36/30) 4x Hang Squat Snatch (115/75) 5x Bar Facing Burpees 6x Push Press (115/75) 7x Pistols (alt) 8x Toes to Bar 9x Wall Ball (20/14) 10x … Continue reading

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Dec. 16th, 2014

Tue- Max Height Box Jump then Partner 12x200m sprint I go you go. 1 athlete sprints down and back to tag out their partner.

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Dec. 15th, 2014

Mon- 10x C2B Pull ups 20x Toes to Bar 30x Deadlifts (185/135) 100x Dubs 30x Box Jumps 20x Burpees 10x Cleans (185/135)

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Dec. 12th, 2014

Fri- 6×3 HBBS @80% then emom Row 1k 3x Squat Cleans (135/95) *3-2-1 go the athlete will begin rowing at the top of each minute the athlete must get off the rower and complete 3 squats before resuming the row.

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Dec. 11th, 2014

Thur- 15mins to est. 1rm Push Up then 7amrap 10x HSPU 20x KBS (55/35) 10x Back Ext. 20x Sit Ups

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Dec. 10th, 2014

Wed- 21-15-9 Deadlift (225/155) Box Jumps (24/20) Wall Ball

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Dec. 9th, 2014

Tue- 3rft Run 400m 12x Thrusters (95/65) 21x Toes to Bar

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Dec. 8th, 2014

Mon- Partner 15amrap 10x Pull Ups 10x HR Push Ups 10x Power Snacthes (75/55) *I go you go format

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Dec. 5th, 2014

Fri- HBBS 6×3@80% then 7amrap Burpees (to target)

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Dec. 4th, 2014

Thur- Partner 12mins 40sec- Wall Ball 20sec- Rest 40sec- Sit Ups 20sec- Rest Row 2000m *Partners will work at the same time and switch exercises each rest period. For row one person works at a time and can be split … Continue reading

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