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Archive | November, 2016

Wednesday November 30, 2016

Workout of the Day:
Every minute on the minute for 8 minutes: Squat Snatch x 2 reps.
If you cannot achieve full depth safely, get as low as you can without sacrificing form.
Then:
For time:
50 Wall Ball 20/14
50 Walking Lunges
50 Toes To Bar
50 KB Swings 53/35
25 Squat Snatches 135/95

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Tuesday November 29, 2016

Workout of the Day:
Every minute on the minute for 8 minutes: Power Clean x 2 reps.
Then:
3 Rounds for time:
25 Pull-ups
15 Power Cleans 135/95
50 Sit-ups

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Monday November 28, 2016

Workout of the Day:
10 Rounds of:
30 Seconds of Burpees
Rest 30 seconds
30 Seconds of 95/65 Thrusters
Rest 30 seconds
*score is total reps

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Saturday November 26, 2016

Workout of the Day:
In teams of two, with one partner working at a time, complete for time:
Run 1000 meters together as a team
Then:
14 Rounds of:
10 Wall Ball 20/14
10 Pull-ups

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Friday November 25, 2016

Workout of the Day:
Three Rounds for time:
400 Meter Run
21 Clean and Jerks 95/65
12 Handstand Push-ups

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Thursday November 24, 2016

Workout of the Day:
“Active Recovery Day”
Not For time:
Run 800 meters
50 Sit-ups
25 KB Swings 35/26
Run 800 meters
50 Walking Lunges
25 KB Swings
Run 800 meters
50 Double unders
25 KB Swings

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Wednesday November 23, 2016

Workout of the Day:
“Warm up”
3 Rounds:
10 Power Snatchs at 50% of bodyweight
30 Double-unders
Then:
5 Rounds for time:
10 Shoulder to Overhead 115/75
10 Strict Pull-ups
40 Double-unders

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Tuesday November 22, 2016

Workout of the Day:
On the minute every minute for 8 minutes:  Squat Clean + 2 Front Squats (use 65-70% of your max clean)
Then:
For Time:
40 KB swings 70/53
40 Lateral Burpees over bar
40 Front squats 155/105

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Monday November 21, 2016

Workout of the Day:
“Filthy Fifty”
For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35/26
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Good Mornings
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

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Saturday November 19, 2016

Come join us at 9am for the Cayman Islands Cancer Society Fundraiser Workout!  Don’t forget your donations.  All proceeds will go to the Cayman Islands Cancer Society.
Workout of the Day:
In teams of two, with one partner working at a time, complete:
“Partner Murph”
For time:
1 mile Run (Partners Run Mile Together)
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run (Partners Run Mile Together)

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