Month: October 2014

Monday Oct.20, 2014

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

A) Pike Position pushup B) 75% Front Squats @22×1 3-3-3-3 C) 21-15-9 KB Deadlift Paralette Shoot Thru

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Sat. Oct.18, 2014

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

A1) Good Mornings¬† 3×8 A2) Hollow Rocks 3 x10 B) Front Rack Rev. Lunges 8-7-6-5 increase wt each Set. 2min Rest c) 4 Rounds 10 OHS 10 Barbell Hop over Mojos

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Friday Oct.17, 2014

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

A) Snatch Balance Heavy 3 B) Clean& Jerk CompLex 2-2-2-2-2 High Pull Muscle Clean Hang Power Clean & Jerk C) 3 Rounds For Time: 15 Max height Burpees 10 KB Lunges 2 Wall Walks 15 Hollow Rocks

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Thursday Oct.16, 2014

Posted in Workout of The Day , October 15th, 2014

A) Wall Walks+ 10 sec Wall Plank 1-1-1-1-1 B) Thrusters 5-5-5-5 C) 3 Rounds 1 min Double Unders 1min rest 1 min KBS 1min Rest 1min Mojo’s 1 min rest

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Wednesday Oct.15, 2014

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

A) Pistol Progressions B) 65% Back Squat @22×1 4-4-4-4 C) 4 Rounds for Time 7 Power Snatch 7 Box Jumps 7 KBS rest 1 min

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Tuesday Oct.14, 2014

Posted in Workout of The Day , October 13th, 2014

A) Snatch Balance 3-3-2-1 B) Clean& Jerk CompLex 2-2-2-2-2 High Pull Muscle Clean Hang Power Clean & Jerk C) 3 Rounds For Time: 15 Max Hight Burpees 10 KB Lunges 2 Wall Walks 15 Hollow Rocks

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Monday Oct.13, 2014

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

A) L – Sit 3 x AVG B) 70% Front Squat @22×1 3-3-3-3 C) 10 Min EMOTM 2 Power Clean + 1 Thruster

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Saturday Oct.11, 2014

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

A) Pike Pushups B) Split Jerk build to Single C) 10 Min EMOTM 5 KB Squat 5 Hang Pwr Cleans

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Friday Oct.10, 2014

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

A) Scap Pullups 3x 6-8 Band Pulls 3x 8-10 B) Front Rack Rev. Lunges (heavy) 8-7-6-5 increase wt each Set. 2min Rest 15min @75% 5 OHS Squats 10 Hollow Rocks 10 Box Jumps 5 Push ups

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Thurday Oct.9, 2014

Posted in Workout of The Day , October 8th, 2014

A) Seated Box Jump B) Press Heavy Single @80% EMOTM (8Min) 5 Presses C) Cindy

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