Archive | July, 2015

Saturday 8/1

New day new month new PRs. We’ll have a few tests this week. Remember your weight/times for when we retest in October.   A) METCON: “Thanks Cole” 5 rope climbs 30 Calorie row 15 DB/KB thrusters@35/25 3 Rope Climbs 20 Calorie Row 10 DB/KB Thrusters@45/35 1 rope climb 10 Calorie row 5 DB/KB Thrusters@55/45

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Friday 7/31

Good job everyone who came to open day yesterday! Let test those sumos again today   a) STRENGTH: Sumo Deadlifts E30s x 12 1 Sumo Deadlift@same across sets   b) RUNNING CLOCK 0:00-2:00 – AMRAP 3 Toes to bar 2 chest to bar 1 bar muscle up OR 3 pull up/5 Ring row 3 TTB/3 […]

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Wednesday 7/29

A) METCON: AFAP 25 SDHP@53/35 30 Lunges@53/35 20 Burpee to Target 50/40 Calorie Row 20 Burpee to Target 30 Lunge 25 SDHP

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Tuesday 7/28

a) STRENGTH: Push Presses w/s – 5-5-3-3-3-1@increasing *only one attempt at a single for the day*   b) STRENGTH: 3 rounds for quality at each group. Once you finish one, you can move on to the next – 10 Strict pull ups 15 weighted hip extensions   – 5 kneeling jumps to plates if possible (sub […]

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Monday 7/27

New apparel will be here in two weeks!!!   a) STRENGTH: Back Squats w/s – 6 x 2 tempo + 1 pause@increase until the 4th set   b) CONDITIONING: Every 90s x Failure 4, 6, 8, 10, 12… 1 *keep going until you cannot complete the desired # of reps within 90s*

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