Thursday, 4-26-18

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Please make sure you reserve your spot for the Jolly 51 on May 12th. Mandatory donation is $20.00. JC’s that night….   E2MOM for 12 min 3 Tempo Back Squat + 1 Back Squat tempo= 42X2 *4 second descend, 2 second at bottom, explode up, 2 second hold at top* (The 2 second hold at […]

Wednesday, 4-25-18

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Running clock for 33 min 0-00:9:00 40 D/U 10 DB Snatch 50/35 4 Burpee Box Jump Over 24/20 9:00 – 12:00 rest 12:00 – 21:00 20 Wall Ball 20/14 5 M/U (5 Pull Up + 5 Dip) 21:00 – 24:00 rest 24:00 – 33:00 12 DB Deadlifts 50/35 10 DB Thruster 50/35 6 Weighted Walking […]

Tuesday, 4-24-18

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  7 Min EMOM 1 Snatch Balance + 2 OHS start @ 60% 1rm and build rest 3 min 12 min EMOM – Not TnG. Min 1 & 2: 2 Sq. Snatches 70% 1RM Min 3 & 4: 2 Sq. Sntaches 75% Min 5 & 6: 1 Sq Snatch 80% Min 7 & 8: 1 […]

Monday, 4-23-18

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Weightlifting 20 min to complete: 4×8 Single Arm Bent Over Row 6×5 Strict Pull Ups (weighted if wanted)* If you do not have strict pull ups, do :30 hang off the bar* 4×8 Ring Dip (weighed if wanted) *if you do not have ring dips, do :30 support holds on rings* 4×12 Banded tricep pull […]