Monthly Archives: September 2017

Sunday 10.01.17

Open Gym 10:00am – 12:00pm

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Saturday 09.30.17

9:15am Team WOD 2 person teams: 1,000m row (250m relays) 75 burpees (one works at a time) 50 weighted push ups (45#/25#) (one works at a time) 25 partner deadlifts (#315/225#) 50 weighted push ups 75 burpees 1,000m row 10:00am … Continue reading

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Friday 09.29.17

Warm Up: 2 Rounds 10 Light Deadlifts 10 Hang Power Cleans 10 Hang Squat Cleans 10 Push Press 10 Split Jerk Use weight, but keep it very light Strength: Pause Power Position Squat Clean Warm Up 4×3 @ 40-60% 1RM … Continue reading

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Thursday 09.28.17

Warm Up: 2×10 Good Mornings w/ light weight 15 Calorie Row 15 Push Ups 12 Calorie Row 12 Push Ups 9 Calorie Row 9 Push Ups Strength: Deadlift 5×1 @75-80% MetCon: 3 rounds of AMRAP in 5:00 400m run Max … Continue reading

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Wednesday 09.27.17

Warm Up: 3:00 of Glute Activation -then- 18-12-6 Box stop on and ober Light Barbell Push Press Strength: Back Squat 4×4 @70% MetCon: 4 Rounds 12 Power Snatch 12 Overhead Squats 12 Push Ups E: 55/35# F: 65/45# P: 75/55# … Continue reading

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Tuesday 09.26.17

Shoulder mobility Then 30 kb swings (go UNBROKEN) 3 x 10 pause goblet squats Strength: Squat Snatch 5-4-3-2-1 ; drop and reset, increasing weight over sets Go AHAP MetCon: 5 rounds: Row 40/30 Calories 10 box jumps Rest 2:00 Full … Continue reading

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Monday 09.25.17

Warm Up: T-Spine Mobility -then- 2:00 of Holding a 45/25lbs Plate Overhead Strength: Strict Press 2×10 then 5 Rep every 3:00 for 12 Minutes AHAP MetCon: AMRAP 20 Minutes 6 Power Cleans 3 Rope Climbs Run 800m E: 75/55#; 6 … Continue reading

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Sunday 09.24.17

Open Gym 10:00am – 12:00pm

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Saturday 09.23.17

9:15am Team WOD “Luke” – Lift Up Autism Click here to purchase a Lift Up Autism t-shirt and support the cause: GIVE About Life Up Autism “This “competition for a cause” specifically sought to support early diagnosis and treatment of … Continue reading

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Friday 09.22.17

Warm Up: 3×10 on each leg Bulgarian Split Squat (not loaded) -then- 3 x 10 empty bb OHS Strength: 3 x 10 OHS @%BW E & F: 25% BW P: 50% BW C: 75% BW MetCon: 4 rounds: 4 touch … Continue reading

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