Month: December 2014

Saturday Dec.20, 2014

Posted in Workout of The Day , December 19th, 2014

A) Wheel Of Pain B) Barbell Weighted Step Ups 8-7-6-5 increase each set C) 5 sets 5 Thrusters 10 Box Jumps 10 T2B

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Friday Dec.19, 2014

Posted in Workout of The Day , December 18th, 2014

A) Waiter carries 4 shuttles B) Split Jerk Heavy Single C) 3 sets 25 KBS 25 Burpees

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Thursday Dec.18, 2014

Posted in Workout of The Day , December 17th, 2014

A) Muscle Snatch Heavy Single B) Snatch Balance -Heavy Single C) 4 Sets 4 Burpees 6 KBS 8 WallBalls 10 Box Jumps

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Wednesday Dec.17, 2014

Posted in Workout of The Day , December 16th, 2014

              A) Pendlay Rows 5-5-5-5 B) Back Squat 1 x20 C) 4Sets 30 Sec KBS 30 Sec Rest 30 Sec Wall Balls 30 Sec rest 30 Sec Burpees 30 Sec rest

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Tuesday Dec.16, 2014

Posted in Workout of The Day , December 16th, 2014

A) Skin the Cat 3-3-3-3 B) Power Clean 1.1.1 Build to Max with best technique C) 3 rounds 15 Thrusters 9 Box Jumps 6 BurpeesPull Ups

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Monday Dec.15, 2014

Posted in Workout of The Day , December 14th, 2014

A) Floor Press Build to Heavy 5 B)  Front rack Lunges  8-7-6-5 increase wt per set C) 5 rounds 5 Power Snatch 5 OHS 5 Barbell Hop over Burpees

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Saturday Dec.13, 2014

Posted in Workout of The Day , December 12th, 2014

A) sots Press (Dowel) 5-5-5-5 B1) Press @ 70% 3-3-3-3-3 B2) Ring RowsPullups 5 x Max -1 C) 10 Rounds 3 Dips 6 KBS 6 Jump Squats

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Friday Dec.12, 2014

Posted in Workout of The Day , December 12th, 2014

  A) KB Front Walks 3 Lengths B) OHS @ 22×2 3-3-2-2-1 C) 6 Rounds 5 Hang Power Clean 5 Front Squats 5 Barbell Hop Over Burpees

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Thursday Dec.11, 2014

Posted in Workout of The Day , December 10th, 2014

A) Skin the Cat 3-3-3-3 B) Clean Complex High Pull + Muscle + Hang Power Heavy Single C) 10 Mins@90% 5 Pullups 10 Air Squats 5 Pushups 10 KBS 5 Tuck Jumps

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Wednesday Dec.10, 2014

Posted in Workout of The Day , December 9th, 2014

A1) Snatch Balance 2-2-2-2 A2) Single leg Hip drive 7-7-7-7 B) Back Squat @ 21×1 3×10 (find something tough) Min 3-min rest C)4 Rounds 5 Power Snatch 10 Burpee Box Jumps

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