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Tuesday 10-21-14

View Times & Comments

A.

Snatch or Power Snatch
5×2

B.

14min AMRAP
400m Run
20 Wall Ball 20/16
10 Pull ups

C.Core/Mobility


Monday 10-19-14

View Times & Comments

A. Muscle up Skill Bar/Ring 10-15min

B. For Time
4 Rounds
10 OHS 115/75
10 Box Jumps 24/20
10 Toes 2 Bar

C. Core/Mobility


Saturday 10-18-14

View Times & Comments

A.
Bench press
2 warm up sets then 10-8-6

B.
10-9-8-7-6-5-4-3-2-1
KBL Swings 2p/1.5p
Goblet Squats

C.
Core/mobility


Friday 10-17-14

View Times & Comments

A.
Bent over Barbell Row:
2 warm up sets then 10-8-6

B.
Death by 15m run

Whiteboard score is the final round which you completed successfully before the timer

C.
Tabata Airdyne or row for Cal


Thursday 10-16-14

View Times & Comments

A.
Front Squat:
(2 warm up sets) 10-8-6

B.
EMOM for 5 minutes:
2 Split Jerk- You can use the same weight or go up every minute

C.
2 rounds AFAP:
Row or Run 800m
10 Push press 95/65
10 Burpees over the bar


Wednesday 10-15-14

View Times & Comments

A.
3×30 second L Sit Holds

B.
4 rounds of:
1 min of in place lunges with plate OH 45/25
1 min of burpees onto the plate
1 min of Ground to OH with the same plate
1 min D. unders
1 min rest

C.
Core/mobility


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