Yearly Archives: 2017

Dec 30

Work to a heavy complex in 15 mins   2 hang snatches 4 OH lunge steps 1 hang squat snatch   B – 5 rounds For time   15 UB wall balls, sport 25 15 cal row, rest 2 mins

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Dec 29

Main Event – Filthy 50 50 Box jumps 50 Jumping pull-ups 50 Kettlebell swings, 1.5/1 Walking Lunge, 50 steps 50 Knees to elbows 50 Push press 45/35 50 Back extensions/supermans 50 Wall balls 50 Burpees 50 Double unders/150 singles

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Dec 28

A – Strict Press – sets of 5, 5, 3, 3   B – Pust press – sets of 5, 5, 3, 3   C – Main Event – Push Jerk – sets of 5, 5, 3, 3   D – 12 min AMRAP 20 pull ups/c2b sport 40/32 cal...

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Dec 27

A – Power Cleans – Sets of 10, 5, 3, 2, 2, 3, 5, 10   Main event – 4 rounds for time: 10 Front Rack Lunge steps, 115/75, Sport 155/100 20 T2B

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Dec 26

How many snatches can you do in 35 mins?     10@95/65, 135/85 10@115/75, 165/105 10@135/85, 185/125 10@145/95, 205/135   You have to “purchase” each set of 10 using one of the following (You can only use them once): Row 1K 50 burpees...

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Dec 23

A – Back Squats – Sets of 10, 5, 3, 2, 2, 3, 5, 10   B – 5 sets, rest 3 mins 5 burpees AFAP Max Calorie row in 20 seconds 1 squat clean

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Dec 22

A – Active warm up – 8 mins 1 clean 1 push jerk 1 split jerk 1 clean   B – 21 min running clock – 7 sets 2 mins to establish a 1 rep max clean and jerk 1 min to do 7 burpees Record all 7 c&J weights   C...

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Dec 21

A – 6 min EMOM Athlete 3-5 strict pull ups or negatives Sport – AMRAP strict or weighted pull ups   B – 8 Min EMOM 1 Clean 3 front squats (or 1 squat clean and 2 front squats)   C – Complete as many rounds as...

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Dec 20

A – 8 Mins AMRAP at 75% effort Ride 10/8 CALS 10 Box jumps 10 pull ups   B – 5 mins complex work 2 muscle snatches 1 OHS   C – 5 mins complex work 2 snatch DL – super slow to the knees and then extremely fast to...

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Dec 19

Sweet Annies in reverse   For Time (or 40 MIN Cap) 50-40-30-20-10 Burpees Sit ups   Rest 2 mins   50-40-30-20-10 DU KBS 1.5/1   Rest 2 mins   50-40-30-20-10 DU Sit ups  

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