Archive | September, 2016

Saturday 10.1.16

STRENGTH: Back Squats EMOM x 8 3@65% WOD: “Copper Lungs” 3 RFT 25 Double Unders 15 Wall-balls

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Friday 9.30.16

WOD: “Calvin Harris Piquaras” Level 2 2 RFT Horsepound Run 40 GHDSU / V-Ups 4 Rope Climbs Level 1 2 RFT Milk Jug Run 50 Abmat Situps 6 Rope Ups

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Thursday 9.29.16

STRENGTH: Bench Press Work Up to 7RM Bench Press in 15 Minutes METCON: “General Genoa” AMRAP9 9 Russian KBS (Left Arm) 12 Plate Ground to Overhead 9 Russian KBS (Right Arm) 8 Burpee to Target Level 2: KB @ 53/35, Plate @ 45/25 Level 1: KB @ 35/18, Plate @ 35/15

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Wednesday 9.28.16

REVIEW: Power Cleans STRENGTH: EMOM x 8 2 TnG Power Cleans @ Increasing METCON: “Jackie” AFAP 1000m Row 50 Thrusters @ 45 30 Pullups Level 2: @ 45/35 Barbell, Modified Pullups or Ring Rows, DB’s if limited mobility Level 1: AFAP 500m Row 40 Squats 25 Ring Rows

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Tuesday 9.27.16

Let’s build that core today ; ) STRENGTH: Pause Front Squat w/s: 5 x 2 @ Increasing *4 Second Pause* Goal: Drive straight up from the bottom – no bouncing out !! CORE: “Stomach Fire” 4 RFT (w/ Partner) 1 Minute Hollow Hold (:30 Sec Each) 100 Mt. Climbers (50 Each) 10 Armadillos (5 Each) […]

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