Monthly Archives: Oct 2014

Friday, October 31st

Fitness is in red, Performance is in blue, Accessory work is in orange Strength: A)  Every 2 minutes, for 10 minutes (5 sets) : Overhead Squat x 2-4 reps B) Every 2 minutes, for 10 minutes (5 sets) Front Squat x 3 reps  WOD:Complete as many...

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Wednesday, October 28th

Fitness is in red, Performance is in blue, Accessory work is in orange. Strength: A) Every minute, on the minute for 10 minutes (5 sets each): Odd: 30 seconds  Hollow Body Hold                                                  

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Tuesday, October 28th

Fitness is in red, Performance is in blue, Extra Credit is in orange Strength: A) Every 90 seconds, for 15 minutes (5 sets each) alternate every 90 seconds: -Push Ups x 8-12 reps -Weighted Supinated-Grip Pull-Ups x 3-5 reps  B) Every two minutes...

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Monday, October 27th

Fitness is in red, Performance is in blue, Extra Credit is in orange, Optional Conditioning is in pink. Strength: A) Every two minutes, for 16 minutes (4 sets of each), alternate between the following two exercises: -Bulgarian Split Squat x 8...

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Friday, October 24th

Fitness is in red, Performance is blue, Extra Credit is in orange. Strength: Every two minutes, for eight minutes:                                                                        

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Thursday, August 23rd

FItness and Performance are in red Strength: On the minute, for nine minute: Minute 1: 30-45 seconds nose and toes handstand hold                                                                    

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Wednesday, October 22nd

Fitness is in red, Performance is in blue, Extra Credit is in orange Strength: A) Every 2 minutes, for 16 minutes (8 sets): Split Jerk *Sets 1-2 – 3 reps  *Sets 3-4 – 2 reps  *Sets 5-6 – 2 reps  *Sets 7-8 – 1 rep  Strength: A) Every 2 minutes...

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