Friday, December 30, 2016

For Time: 14-12-10-8-6-4-2 Alt DB Snatch (35/55) Box Jumps (20/24) T2B 200m run/row .  Finisher:  3 Rds  20 Banded Straight Arm Lat Pulldowns  20 Alt DB Lunges  Oly 6pm Snatch 2 sets x 1 rep @ 80% 80% of your one rep max snatch. . Clean and Jerk 1 set x 2+2 reps @ 80%... Continue Reading →

Thursday, December 29, 2016

Partner Workout 20 Rds (10 ea) 10/15 Cal Row 20 Rds (10 ea) 10 Deadlifts (95/135) 20 Rds (10 ea) 10 burpees **Individuals: do 1/2 Rds with 0:30 rest btw Rds  .  Scale: Rds, Reps and/or weight

Wednesday, December 28, 2016

For Time: 100 Dubs/25 Attempts 50 Wall Balls (14/20) 80 Dubs / 20 Attempts 40 Box Jumps (20/24) 60 Dubs/ 15 Attempts 30 Ring Dips/ parrallette 40 Dubs/ 10 Attempts 54 AbMat Sit-ups** 20 Dubs/ 5 Attempts 10 Wall Walks .  **54 AbMat Sit-ups for Mia's Birthday  Oly 7 pm Hang Power Snatch + Snatch... Continue Reading →

Monday,December 26, 2016

Back Squat (20 min) 3 X 5 @ 70% 2 X 4 @ 75% Then 1 X 10 @50% .  For time: 18-15-12-9-6-3 Front Squats (75/115) HSPU (Sc -DB PP)  200m run Hope everyone had a wonderful Christmas!  Oly 7pm Power Snatch 3 sets x 2 reps @ 80% .  Power Clean + Jerk 3... Continue Reading →

Thursday, December 22, 2016

Back Rack Reverse Lunges 6 x 10/leg *Complete all 10 on Right then 10 on Left  . 5 RFT: 200m run 10 T2B 10 Wall Balls (14/20) 10 Hang Power Snatch (55/75)  .  Fitness 5 RFT: 200m run/row 10 V ups 10 Goblet squats (25/45) 10 DB Arnold Presses (15/25) 

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