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August 31, 2017

Strength:

Deadlift 5-5-5-3-3-3

Conditioning:

For Time:

20 Front Squat @50/35kg

20 Russian Swings @32/24kg

20 Burpees Over Bar

20 Hang Power Clean @50/35kg

- Front squats from floor -

August 30, 2017

Strength:

Shoulder Press 5×3@85%

Conditioning:

21-15-9

Deadlifts @80/50kg

Step Down Box Jumps @24"/20"

August 29, 2017

Strength:

Back Squat - Work up to 1 set of Max Reps @95% of 1RM

then 2×5@80%

Conditioning:

Teams of 3 complete:

120 Burpees

120 Calories on Rower

120 Double unders

Only one person working at a time

Split work any way

August 28, 2017

Skill/Strength:

Beginners:

Strict Pull Ups

Beat Swing Tech Practice

Intermediate and advanced:

5x Bar Complex:

-3 Strict Pull Ups

-3 Strict T2B

-3 Kipping Pull Ups

-3 Kipping T2B

Conditioning:

In 4:00 per part complete:

A) 500m Row

AMRAP Burpees

Rest 2:00

B) 500m row

AMRAP Pull Ups

Res...

August 27, 2017

For time:
5 25m Shuttle sprints
10 Burpees
4 25m Shuttle sprints
20 Tuck jumps
3 25m Shuttle sprints
30 Air squats
2 25m shuttle sprints
40 Mountain climbers
1 25m Shuttle sprint

 

August 25, 2017

A) 3:00 AMRAP

45 Wall Balls @9/6kg

AMRAP Double Unders

Rest 2:00

B) 5:00 AMRAP

50 Double Unders

12 Hang Power Clean @50/35kg

Rest 2:00

C) 7:00 AMRAP

60 Wall Balls

80 Double Unders

20 Hang Power Cleans @50/35kg

August 24, 2017

Snatch Technique

Power Snatch + Hang Power Snatch + Power Snatch

For Time:

20 Alternating DB Snatches @22.5/15kg

30m Single Arm OH Walk

20 Alternating DB Snatches

60m Single Arm OH Walk

20 Alternating DB Snatches

90m Single Arm OH Walk

*Switch arm every 15m on OH Walk

August 23, 2017

Shoulder Press 5×5 @ 75%

Sham 

7 Rounds for time of:

11 Bodyweight Deadlifts

100m shuttle Sprints

August 22, 2017

Skin the Cats: Accumulate 10-15 total reps

Beat Swing Practice

AMRAP

Teams of 2-3

800m Kettlebell Carry

Max Calories on Rower/Bike

One partner will complete a 100m kettlebell carry while the other accumulates calories on the bike/rower. Partners will switch tasks after each...

August 21, 2017

Back Squat

Work up to 1 set of Max Reps @90% of 1RM

then 2×6@75%

In 8:00

Run 400m

Then:

AMRAP with Remaining Time

10 Alternating Jumping Lunges

10 Push-ups

10 Sit-ups

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December 5, 2018

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