Saturday, 11-23-19
800m Run
40 Burpees to Target
60/45 Cal Row
30 Bar facing Burpees
40/30 AAB
20 Burpee Box Jumps
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Thursday, 1-17-19
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15 min EMOM Min 1 – 12 Hollow Rocks Min 2 – :50 Plank Min 3 – 14 Medball Twist 20/14 8 RFT 2 Rds of “Cindy” 50′ Weighted Walking Lunges 35/20 * 24 min cap*
Monday, 12-10-12
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Happy Birthday to Jessica DeTore Strength/Skill – HALTING CLEAN GRIP DEADLIFTS 3 R.F.T. 5 PUSH JERKS 135/95 10 RACKED D.B. STEP UPS 20/18 15 DEADLIFTS 135/95
Saturday, 4-12-14
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20 Rounds for Time 1 Rope Climb 3 HSPUs 6 KB Swings 53/35 9 Burpees 12/10 Calorie Row 15 Double Unders (30 single Unders)
Wednesday 10-17-12
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Strength/Skill – Stiff Legged Deadlifts – 3 sets of 10 @ 60% of 1RM This individual has GREAT Technique. Notice during hip flexion, the SLIGHT knee flexion simultaneously. Look at those hamstring work!!! The proof is in the pudding. 5 R.F.T. 2 Rope Ascents 5 Push Presses 155/105 10 Pistols Alternating Legs (Assisted 2:1) 100m…
Saturday, 8-3-16
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1000m row buy in…. 40 PUSH JERKS 135#/95# 40 POWER CLEANS 135#/95# 40 FLOOR PRESSES 135#/95# 40 FRONT SQUATS 135#/95#
Thursday, 10-31-19
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With Partner 12 Rds 30 Lunges 20 Power Cleans 135/95 10 Ball Slams 200 m Run Together