Month: January 2015

Saturday Jan.31, 2015

Posted in Workout of The Day , January 30th, 2015

A) lateral KB Walks 30Sec/Off (Side to side) B) OHS  4x 10 -Fast and Furious C) 6 rounds 5 Paralette Shoots 5 Box Jump 5 KBS  

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Friday Jan.30, 2014

Posted in Workout of The Day , January 29th, 2015

A) Clean Pulls 1.1.1 x3 B) Pendlay Rows 5×5 C)6 min AMRAP 5 Thrusters 5 Push Press 3 Min Rest 4 Min AMRAP 5 HPC 5 Front Squat

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Thursday Jan.29, 2015

Posted in Workout of The Day , January 28th, 2015

A) Skin the Cat 3-3-3-3 B) Press @70% 5×5 C) 4 rounds 7 Power Snatch 7 DIps Rest Tabata Hollow Holds

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Wednesday Jan.28, 2014

Posted in Workout of The Day , January 27th, 2015

A) Snatch Grip DL 1.1.1 x3 B) Back Squat Heavy Double C) 3 min AMRAP 7 OHS 5 Burpees 3 Min Rest 3 Min AMRAP 5 HPC 5 Thruster

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Tuesday Jan.27, 2015

Posted in Workout of The Day , January 26th, 2015

A)Single arm Ring Rows 3x 8 B) Snatch High Pulls 5 x 3 Heavy C) Power Snatch 1-1-1-1 D) 10 mins 8 Pushups 12 T2B 12 Box Jumps

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Monday Jan.26, 2015

Posted in Workout of The Day , January 25th, 2015

A)OH Situps (Barbell or Dowell) – 3x 10 B) Front Squat Heavy Single C) 12 min AMRAP 20 Pullups 20 Push Ups (HR) 20 Air Squats 20 Hollow Rocks

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Saturday Jan.24, 2015

Posted in Workout of The Day , January 23rd, 2015

A)Pullups 3 xMax B)Cleans Fast & heavy single C) 100 Wall Balls for time

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Friday Jan.23, 2015

Posted in Workout of The Day , January 22nd, 2015

A) Double Under work B) BTN Jerk (3 sec hold) Build to Heavy 2 C) 7 min AMRAP 12 KB DL 12 Box Jumps

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Thursday Jan.22, 2015

Posted in Workout of The Day , January 21st, 2015

A)Snatch Grip DL 1.1.1 x3 B) Power Clean Complex High Pull High Hang P.CLean Hang P.Clean C)50 Wall Balls 40 KBS 30 Pullups 20 Burpees 10 Pushups

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Wednesday Jan.21, 2015

Posted in Workout of The Day , January 20th, 2015

A)3 x Max Ring Dips B)1 1/4 Back Squat @21(1)x1 Heavy Single c) 5 Rounds 7 Power Snatch 7 Barbell Hop Over Burpees 7 Hollow Rocks 30 Sec rest b/t rounds

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