Category Archives: Uncategorized

Sept 30th, 2014

Tue- for time Row 2k then 3rds 20x Push Ups 20x Db/KB Snatch (55/35)

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Sept 29th, 2014

Mon- Partner “Sevens” 7rds 7x HSPU 7x Thruster (135/95) 7x Knees to Elbow 7x Deadlift (245/165) 7x Burpee 7x KBS (70/55) 7x Pull Ups

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Sept 26th, 2014

Fri- Partner 21-18-15-12-9-6-3 Deadlifts (225/155) Run 400m *only one person works at a time on both movements.

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Sept 25th, 2014

Thur- 3rds 50x Dubs 30x Wall Ball 7x Muscle Ups

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Sept 23rd, 2014

Tue- 5×5 Good Mornings then 7amrap 10x KBS (55/35) 20x Sit ups 10x Push ups

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Sept 22nd, 2014

Mon- Teams of 2 30x Cleans (135/95) 25x Strict HSPU 20x Cleans 15x Strict HSPU 10x Cleans 5x Strict HSPU *Cleans are full squat

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Sept 19th, 2014

Fri- 15mins to est. 1rm Deadlift then 15-12-9-6-3 Deadlift @50% Lat. burpee

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Sept 18th, 2014

Thur- 7rds 7x pull ups 7x box  jumps (24/20) 7x wall balls (20/14)

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Sept 17th, 2014

Wed- “Bear Complex” for 1RM 1x Power Clean 1x Front Squats 1x Push Press 1x Back Squat 1x Push Press

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Sept 16th, 2014

Tue- 100x Dubs 21-15-9 KBS (70/55) Burpees 100x Dubs

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