Monthly Archives: Aug 2014

Monday, 8-25-14

Fitness 4 sets of: -High Hang Power Snatch x 5 reps Rest 60 seconds -Strict Pullup x 8-10 reps Rest 60 seconds -Back Squat x 5 reps Rest 60 seconds WOD: 12 Minute AMRPAP -6 Strict Presses -200 Meter Run Performance Strength: A) Every two minutes...

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Friday, 8-22-14

Fitness A) Every two minutes, for 16 minutes Push Press + Split Jerk Build over the sets B) )Every 3 minutes, for 18 minutes (6 sets): Back Squat Build by feel *Set 1 – 4 reps *Set 2 – 3 reps *Set 3 – 2 reps *Set 4 – 2 reps *Set 5 – 2

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Thursday, 8-21-14

If you have trained Monday-Wednesday, take today as a rest day. Fitness WOD: In teams of two, with only one partner working at a time, partners alternate rounds to complete five sets each of: -20 Wall Ball 20/14 -10 Burpees -300 Meter Run...

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Wednesday 8-20-14

Fitness Strength: 4 sets of Deadlift x 6 reps Rest 45 seconds Strict Pressx 6 Rest 45 seconds Dumbbell Alternating Reverse Lunges x 10 reps each leg Rest 45 seconds WOD: 3 rounds for time of: -15 Pushups (Standard, use bands if you cant keep...

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Tuesday 8-19-14

Fitness Strength: 5 sets of… -Overhead Squat x 3 reps Rest 90 seconds -Pull-Ups x 5 reps Rest 90 seconds WOD: 12 Minute AMRAP -10 Over The Bar Burpees -15 Thrusters 95/65 -30 Double Unders Performance Strength: 5 sets of: -Narrow-Grip...

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Monday, 8-18-14

Fitness Strength: A) 4 sets of: -3 High Hang Power Snatch Rest 60 seconds -5 Back Squats Rest 60 seconds -7-10 Strict Pullups Rest 60 seconds WOD: Every minute, on the minute, for 15 minutes: Minute 1 – 45 seconds of STANDARD Push-Ups. No kness...

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Friday, 8-14-14

Fitness WOD: In teams of four, complete as many reps as possible of the following circuit in 30 minutes: -400 Meter Run -Box Jump Overs -Burpee Pull-Ups -Wall Climbs *Each team member will start on a different station and may not rotate to the...

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Thursday 8-13-14

  Fitness Strength: 3 sets of: Kettlebell Walking Lunges x 20 steps Rest 60 seconds -Split Jerk x 2 reps Rest 60  seconds   WOD: For Total Reps Tabata Row for Calories Rest 60 seconds Tabata Wall Ball Shots Rest 60 seconds Tabata Burpees...

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