Monthly Archives: Oct 2015

Saturday, October 31st

The gym will be closed at 1030am, so give yourself enough time to do the work. Happy Halloween! “Performance” For time: A) 1k Row B) 2 rounds of Cindy 5 Pullups/10 Pushup/15 Air squats C) 30 Dumbbell hang clean and jerks (35/15#) D) 2...

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Friday, October 30th

“Performance” A) 4 sets of: Deadlift x 5 reps (all sets above 75% of your 1 rep max from last week) Rest 2 minutes B) 5 Rounds For Times Row 300 meters 15 Russian Swings 15 Box Jumps 24/20 15 Push Press 65/45 (no jerks) 15 Knees To...

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Thursday, October 29th

“Performance and Competition” A) 6 sets of: Hang Clean X 3 reps @ 75% Rest 2 minutes B) A+B Partner Workout 6 Rounds For Time: 500 meter Row or 400 meter Run 20 Hand Release Push Ups (thighs off floor. Scale accordingly) *24 minute...

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Wednesday, October 28th

“Performance” 4 sets of: A1) Back squat x 12 reps (build to a 12 rep max) Rest 60 seconds A2) Seated Dumbbell Press × 8-12 reps (palms facing each other) Rest 60 seconds B) For time: 5 sets of 20 Unbroken Wall balls 20/14 (rest as...

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Tuesday, October 27th

“Performance” 5 sets of: A1) High Hang Power Snatch x 5 reps Rest 60 seconds A2) Pullups negatives – x 3-5 second lower on each repetition x 5-8 reps Rest 2 minutes B) 3 rounds of: 500m row – at pace (+/- 2 seconds) Rest 2:30 Rest 5...

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Monday, October 26th

“Performance” A) 5 sets of: Bulgarian Split Squat ×6-8 reps per leg (pause 2 seconds in the bottom) Rest 30 seconds between legs B) On the minute, for 14 minutes: Odd – 30 seconds hard row for meters Even – x 8-15 Situps (if these are...

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Saturday, October 24th

“Performance” and “Competition” A) Ten sets of: Banded Deadlift x 1 rep @ 55% Rest 30 seconds B) Every 3 minutes, for 9 minutes (3 sets): Deadlift x 6 reps Set 1 – @ 60% Set 2 – @ 65% Set 3 – @ 72% (2% heavier than last...

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Friday, October 23rd

“Performance” A) 15 minutes to build to a 1 RM Deadlift (when the weight gets heavy rest 2-4 minutes between attempts) B) 12 minutes to build to a 1 rep max Strict Press C) 3 sets of: Ring Rows x Max Reps (feet on a 20″ box, adjust...

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2020 Borst Ave., Unit 2 Centralia, WA 98531