Category Archives: Uncategorized

Oct. 22nd, 2014

Wed- 4amrap Run 400m ME Muscle Ups Rest 2mins 4amrap Run 400m ME Power Snatches (75/55) Rest 2mins 4amrap Run 400m ME Burpees

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Oct. 21st, 2014

Tue- 20min to est. 1rm Turkish Get Up then 21-15-9 KBS (55/35) Wall Ball (20/14)

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Oct. 20th, 2014

Mon- 10mins to work to heavy power clean or to work on form. then 10amrap 8x Toes to Bar 6x Hang Power Cleans (135/95) 4x Front Squats 2x Push Press *Partner 1 rest while Partner 2 completes a round. Then … Continue reading

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Oct 17th, 2014

Fri- 3×5 Pause Front Squats (Slightly Heavier than last wekk) then Death By Thrusters (135/95)

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Oct 16th, 2014

Thur- 15amrap 1x Strict Pull Up, 2x Push Ups 2x Strict Pull Ups, 4x Push Ups 3x Strict Pull Ups, 6x Push Ups 4x Strict Pull Ups, 8x Push Ups and so on…….

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Oct 15th, 2014

Wed- 5emom 2x C&J’s Rest 1 min then 100x Dubs 21x C&J’s (135/95) 100x Dubs 15x C&J’S 100x Dubs 9x C&J’s

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Oct 14th, 2014

Tue- 4rds 15x Wall Ball (20/14) 15x Box Jumps Run 400m

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Oct. 13th, 2014

Mon- “Rankel” 20amrap 6x Deadlifts (225/155) 7x Burpee Pull ups 10x KBS (70/55) Run 200m

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Oct. 10th, 2014

Fri- 3×5 Front Squats @70% (w/ 3sec Pause in the bottom) then “Fran” 21-15-9 Thrusters (95/65) Pull Ups

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Oct. 9th, 2014

Thur- 4rds 1min stations Tire Flips Rope CLimbs Box Jumps Ring Row Wall Ball Rest 1min

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