26/6/17

26/6/17

A. EMOM X 10 min 2 Power Cleans + 2 FS building starting at #135 B. 5 RFT: 10 Power Snatches (95/65) 10 Box Jump Overs (24/20")

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23/6/17

23/6/17

"Funky Friday" A. 5 RFT:  8 DB Power Snatches (100/70) (4/side) 12 Burpee Box Jump Overs (24/20") B. For Quality 8 Rounds (20 sec. on 10 off) Tabata: Hollow Hold B. For Time: 2x 400m D-Ball/ Sandbag  Carry While Partner…

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16/6/17

16/6/17

Remember MAX OUT FRIDAY 7PM You choose the lift, and I'll be there the guide you through it. 1 Lift only. A. Deadlift 5-3-2-1-1-1 B. 6 RFT of: 50f Sled Push @ Body Weight 50f OH KB Carry 70/50lb 200m…

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13/6/17

13/6/17

A. Build to a heavy complex of: 1 Power Clean + 1 Hang Clean + 1 Front Squat B. 4 Rounds of: 10 Front Rack DB Lunges 10 DB Thrusters 10 DB Burpees

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5/6/17

5/6/17

A. Clean and Jerk 60% 2 70% 2 75 % 2 80 2 85 2x2 90 2x1 B. Teams of 2: AMRAP 20 12 Cal 10 Burpee BJ 12 Thrusters 65/45 One partner does one round at a time.

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30/5/17

30/5/17

A. Hang Power Clean 1 RM B. 0-10 min 1 M Run Clean and Jerk #115/80 10-13 REST 13-20 800m Run Max C &J 20-23 REST 23-27min 400m run Max Thrusters 95/65

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