Saturday, 4-30-16

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Gray sweat shirts are in, as well as men’s T’s. Sale on Black women’s T’s and Sweatshirts. 0-8min 800m run 8 Clean and jerks 95/65 Max HR Push Ups 10-17min 600m run 6 C&J 115/95 Max walking lunges 19-25min 400m run 4 C&J 135/105 max man makers 35/25

Friday, 4-29-16

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Tribal Games June 24th. I will be ordering tickets..$37.50. Strength: EMOM X 8 2 Squat Snatches Snatch Deadlift + Below the knee + above the knee Sets 1-3 @ 65-70% of 1RM Squat Snatch Sets 4-7 @ 75-80% of 1RM Squat Snatch 10 min Emom Even:10-15 pull ups Odd: 9-12 Floor Presses 7 min AMRAP […]

Thursday, 4-28-16

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Strength: EMOM X 5 5 Strict Presses @ 72.5% of 1RM Avoid the standing bench press, meaning do not lean back. Brace, move your head back slightly, and press straight up. NO over arching. 10 rounds: 16 Box Jumps 12 Kettlebell swings (32/24kg) 9 Burpees to target

Wednesday, 4-27-16

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Strength: E2MOM X 10 1 Hang Squat Clean + 1 Squat Clean + 1 Jerk Partner WOD 4RFT 10 Thrusters 95/65 Shuttle Sprints 5m, 10m, 15m, 10m, 5m 20 Hollow Rocks 1 person goes at a time. Each partner completes 4 rounds.

Tuesday, 4-26-16

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no 5AM classes this week! strength: Deadlift 5X5 @ 72.5% of 1RM Keep rest to a minimum. Re-grip from the floor every time, bring it to the floor under control…no dropping. Open up your hands, brace, re-grip, then lift. Focus on perfect pulling mechanics, pushing through the floor with your heels and speed. On the […]