Friday, 8/5/11
Strength – Weighted Push-up
21-15-9
Power Clean &Jerk 135/95
Wall Ball 20/14
200m Sandbag Run
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Wednesday, 3-8-17
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Strength: 3X5 Clean High Pulls 3X5 Hang Power Cleans 10-9-8-7-6-5-4-3-2-1 KETTLE BELL SWINGS 53/35 HANG POWER CLEANS 135/95 WEIGHTED SIT UPS 53/35
Saturday, 2-8-14
Byadmin
100 double unders 90 air squats 80 pushups 70 KBS 60 KB SDHP 50 box jumps 40 T2B 30 cleans 20 10 snatches 40 min CAP
Friday, 8-2-13
Byadmin
Strength/Skill: 4×5 Box Squats 21 – 18 – 15 – 12 – 9 – 6 – 3 rep rounds of: Deadlift 185/135 3 prisoner getups between each round
Tuesday, 5-24-16
Byadmin
Murph is this Saturday…I need a head count for the BBQ. Strength: Deadlifts 8 @ 50 8 @ 60 8 @ 75 6 @ 85 4 @ 90 of 1RM For time: 100′ Walking Lunge 75 Sit Ups 50 Box Jumps 24″/20″ 25 Push Up 50 Box Jumps 75 Sit Ups 100′ Walking Lunges
Friday, 11/14/14
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Saturday 8 and 9 AM classes only. Every 1:30 min for 15 min: 4 Power Snatches + 1 OHS @ 60-70 % of Snatch 24 minutes: 30 seconds on AFAP/ 30 seconds off D/U’s Weighted step ups35/25 Push Ups Weighted Sit Ups 35/25
Wednesday, 3-7-12
Byadmin
Strength/Skill – Snatch High Pulls 12min A.M.R.A.P. 5- Power Snatches 135/95 5- H.S.P.U.’S 20- Double Unders