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Posted: June 9, 2014

Tuesday June 9 2014

"STRENGTH"

CLEAN 6X2

STRICT PRESS + PUSH PRESS+ SPLIT JERK 4X3 

FRONT SQUAT 6X2

DEADLIFT 4X5

SEATED BOX JUMPS 3X10

ABS WITH SB 3X10

STAR JUMPS 3X10

EWOD 

 

KETTLEBELL SWINGS 50-40-30-20-10

BETTLE BELL SIT-UPS 25-20-15-10

Posted: June 8, 2014

Monday June 9

EMOM

10 min 

Even 1 rope Climb 

Odd 10 Burpee 

6 min 

Shuttle Run 

Hollow body rocks 10

Posted: June 4, 2014

Friday June 6

"TRIPLET"

(21-15-9)

PUSH-UPS

DOUBLE-UNDERS

SIT-UPS

Posted: June 4, 2014

Thursday June 5

"Strength"

2 Cleans + 1 Push Press 4x3

Snatch High-Pulls 4X5

Sumo Deadlift 4x5

Broom stick jumpnm 3x10

Double Jump 3x10

Med Ball Jump 3x10

Posted: June 4, 2014

Wednesday June 4

"Endurance"

400m run

10 Burpess 10 Pistols

400m run

8 Burpess 8 Pistols

~~400m run

6 Burpess 6 Pistols

~~400m run

4 Burpess 4 Pistols

~~400m run

2 Burpess 2 Pistols

Posted: June 3, 2014

Tuesday June 3

"JACKIE"

1,000M ROW

50 THRUSTERS

30 PULL-UPS

Posted: June 2, 2014

Monday June 1

"STRENGTH"

SNATCH+OHS 4X3

CLEAN-PULLS 4X5

SNATCH DEADLIFT 4X5

BTNSJ 4X5

EWOD: "BARBARA" 5RFT

20 PULL-UPS

30 PUSH-UPS

40 SIT-UPS

50 SQUATS

Posted: May 30, 2014

Friday May 30

"STRENGTH"

2+1 SHP+PS

2+2 HC +FS

OHS 4X5

RICHOCHET JUMPS 3X10

RDL 4X5

RING PUSH-UPS 3X10

RING ROW 3X10

 

EWOD 6RFT

250 RUN

10 THRUSTERS

10 KTE

Posted: May 29, 2014

Thursday May 29

"TRIPLET"

(21-15-9)

CAL ROW

SLAM-BALLS

BOX JUMPS

Posted: May 27, 2014

Wednesday May 28

"Strength"

SNATCH PROGRESSION 5X3

CLEAN 6X2

FRONT SQUAT 4X5

BOX JUMPS 4X5

GOOD MORNING 4X5

RING DIPS 4X6

NEG PUSH-UPS 4X6

BENT OVER ROW 4X6

Posted: May 27, 2014

Tuesday May 27

"ANNIE"

DOUBLE-UNDERS

SIT-UPS

(50-40-30-20-10)

Posted: May 23, 2014

Monday May 26

"MURPH"

1 MILE RUN

100 PULL-UPS

200 PUSH-UPS

300 SQUATS

1 MILE RUN

HAPPY MEMORIAL DAY!!!!!!

Posted: May 23, 2014

Saturday May 23

"Sleds"

5 ROUNDS FOR TIME:

100m Sled Push

10 HSPU

200m Row

10 Evil Wheels

 

Posted: May 21, 2014

Friday May 23

"CHIPPER"

300 Double-Unders

200 Air Squats

100 Push-ups

50 KTE

25 Burpees

Posted: May 21, 2014

Thursday May 21

"Strength"

Snatch 5x3

Hang Clean 5x3

Split Squats 4x10

Depth Jumps 4x6

Single Leg RDL 4X10

MB Push-ups 3x10

KB Row 3x10

EWOD: "ANGIE"

100 reps of

Pull-ups, Push-ups, Sit-ups, Squats