Friday 21/06/18

Dynamic Warm Up- Mobility Prepare for: A. Strength: ON A 10:00 RUNNING CLOCK… Build to Your Workout Weights (No Measure) B. Metcon: FOR TIME 200m Run 20 Squat Cleans (135/95)|(95/65) 400m Run 15 Squat Cleans (155/105)|(115/75) 800m Run 10 Squat Cleans (185/135)|(135/95) 400m Run 5 Squat Cleans (225/155)|(155/105) 200m Run (Score is Time)    

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Thursday 21/06/17

Dynamic Warm Up- Mobility Prepare for: A. Strength: ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex of: 1 Push Jerk + 1 Split Jerk (Score is Weight) B. Metcon: FOR TIME 50-50-50-50 Double Unders 40-30-20-10 Cal Row 10-10-10-10 Push Jerk (155/105)|(115/75) *Alt. Cal Option: 30-24-15-8 (Score is Time)  

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Wednesday 21/06/16

Dynamic Warm Up- Mobility Prepare for: A. Strength: 5×3 Back Squat* *Superset each Set with 10 Perfect Hollow Rocks (Score is Weight) B. Metcon: FOR TIME* 20-15-10-15-20 Hang Power Clean (95/65)|(65/45) Back Squat *Perform 3 Up-Downs every time the barbell touches the ground. Athlete can rest barbell on shoulders in front or back but may […]

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Tuesday 21/06/15

Dynamic Warm Up- Mobility Prepare for: A. Metcon: EMOM x 28 MINUTES MIN 1 – 8-12 Strict “Odd” Gymnastic Pull* MIN 2 – 8/8 Reverse DB Lunges (50/35)|(35/20) MIN 3 – :50 Static Hold w/ Weight** MIN 4 – :50 Static Hold Body Only*** *Strict Gymnastic Pull Options: Wide or Narrow Grip Mixed Grip Rope […]

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Monday 21/06/14

Dynamic Warm Up- Mobility Prepare for: A. Strength/Skill: EMOM x 10 MINUTES MIN 1 – 3 Kip Swing + 1 Chest to Bar or Pull-Up* MIN 2 – 5 Tempo Deadlift (21X1)** *Option for athletes to perform 3-5 Reps of Strict Pull-Up if want to work strict skill **Building to or above workout weight B. […]

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Friday 21/06/11

Dynamic Warm Up- Mobility Prepare for: A. Strength: EMOM x 10 MINUTES 3 Hang Power Cleans* *Start moderate and build to heavy. Build every other set. (Score is Weight) B. Metcon: FOR TIME 800m Run Immediately Into… 5 ROUNDS 10 Hang Power Cleans (115/75)|(75/55) 30 Double Unders* Immediately Into… 800m Run (Score is Time) *Option […]

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Thursday 21/06/10

Dynamic Warm Up- Mobility Prepare for: A. Metcon: 2 SETS FOR QUALITY* 500/400m Row 12/12 DB/KB SA Supported Tempo Bent Over Row (31X0) 3/3 DB/KB Windmills Immediately Into… 2 SETS FOR QUALITY* 500/400m Row 25 Russian DB/KB Swings 1:00 Bar Hang *Athlete Choice for all weights. (No Measure) C. Finisher: IN TEAMS OF 2… FOR TIME […]

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Wednesday 21/06/09

Dynamic Warm Up- Mobility Prepare for: A. Strength: ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster* *Bar comes from the rack or ground. Thruster or Thruster-Jerk are both available. (Score is Weight) B. Metcon: AMRAP x 10 MINUTES 10-8-6-4-2* Thruster (95/65)|(65/45) Burpee Box Jump (24/20) *If round of 2/2 is completed, start […]

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Tuesday 21/06/08

Dynamic Warm Up- Mobility Prepare for: A. Skill: ON A 12:00 RUNNING CLOCK… Practice J-Technique for Rope Climbs (No Measure) B. Metcon: FOR TIME* 100/80 Cal Bike *Every 2:00 including at 0:00, perform 2 Rope Climbs. Option to perform 5-7 Strict Pull-Ups instead of Rope Climb. (Score is Time) C. Finisher: “TABATA”8 SETS (:20 on/:10 […]

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Friday 21/06/04

Dynamic Warm Up- Mobility Prepare for: A. Strength: 5-4-3-4-3-2 Front Squat *Start Moderate build to Heavy. Wave loading. (Score is Weight) B. Metcon: ON A 15:00 RUNNING CLOCK… 100 Double Unders 20 Front Squats (135/95)|(95/65) 100 Double Unders 15 Front Squats (155/105)|(115/75) In Time Remaining… AMRAP of… 50 Double Unders 5 Front Squats (185/135)|(135/95) (Score […]

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