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Archive | December, 2016

Saturday December 31, 2016

Workout of the Day:
In teams of 2, with 1 partner working at a time, perform the workout below:
On a 25-minute clock,
Run 1 mile as a team
Then perform as many rounds as possible of:
11 chest-to-bar pull-ups
7 hang squat cleans, 135/95 lb.
7 push presses, 135/95 lb.
Post rounds completed

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Friday December 30, 2016

Workout of the Day:
For time:
Row 1000 meters
50 Toes to Bar
Run 1000 meters
30 Thrusters 115/75

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Thursday December 29, 2016

Workout of the Day:
Shoulder Press 3-3-3-3-3 @75% of your 1RM
Then:
“Helen”
3 Rounds for time of:
Run 400 meters
21 KB Swings 53/35
12 Pull-ups

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Wednesday December 28, 2016

Workout of the Day:
12 rounds for time of:
95/65-lb. Hang Squat Cleans, 10 reps
6 Handstand Push-ups

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Tuesday December 27, 2016

Holiday Reminder: The gym will be CLOSED today!

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Monday December 26, 2016

Holiday Reminder: The gym will be CLOSED today!

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Saturday December 24, 2016

Workout of the Day:
“12 Days of Christmas”
For time just like the song:
1 Hang Power Snatch (95/65)
2 Power Clean
3 Deadlift
4 Thruster
5 Burpees
6 Pull ups
7 KBS (53/35)
8 Box Jump (24/20)
9 Double Unders
10 Push Ups
11 Wall Ball (20/15)
12 Toes To Bar
Just as the song goes: 1 Hang Power Snatch; 2 Power Clean, 1 Hang Power Snatch; 3 Deadlift, 2 Power Clean, 1 Hang Power Snatch; 4 Thruster, 3 Deadlift, 2 Power Clean, 1 Hang Power Snatch; 5 Burpees, 4 Thrusters….

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Friday December 23, 2016

Workout of the Day:
Back Squat 2-2-2-2-2-2-2-2
Then:
AMRAP in 15 minutes of:
10 Front Squats 135/95
10 Strict Pull-ups
10 Burpees

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Thursday December 22, 2016

Workout of the Day:
“Active Recovery Day”
Four Rounds for time:
Run 400 meters
20 KB Swings (pick any weight….. stay light)
30 Double Unders

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Wednesday December 21, 2016

Workout of the Day:
On the minute every minute for 8 minutes: Power Snatch + 2 Overhead Squats.
Then:
3 Rounds for time:
20 Burpees
25 Dumbbell Snatches
30 Push-ups

*choose load for dumbbell Snatches

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