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Tuesday 9-16-14

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A.

Bent over Barbell Row:

2 warm up sets of 10 reps then

3-4 sets x 9-11 reps

B.

3x

Prowler Suicides –90/50
5m, 10m, 15m, 20m

C.
1,000m row TT

 


Monday 9-15-14

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A.

15-20 min Bar warm up to go over:
Power Snatch
OHS
Snatch

B.
For Time:
21 Hang Power Snatches (95/65)
21 Burpees over the Bar
15 Overhead Squats (95/65)
15 Burpees over the Bar
9 Squat Snatches (95/65)
9 Burpees over the Bar

C.
Core/mobility

 


Saturday 9-13-14

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A.
Seated strict press
2 warm up sets then:
3×9-11 reps

B.
3 rounds:
30 seconds on Muscle ups
30 seconds rest
30 seconds on Goblet Squats 70/53
30 seconds rest
30 seconds on kbl swings 70/53
30 seconds rest
30 seconds on burpees onto a 45# plate
30 seconds rest

C.
Core/mobility


Friday 9-12-14

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A.
6 min amrap of:
5 thrusters 115/75
5 HSPU

Rest 2 min

B.
6 min amrap of:
5 Push press 115/75
5 strict pull ups

C.
Not for time:
3×10 ring row
3×10 Good Mornings


Thursday 9-11-14

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A.
Bench Press-
2 warm up sets then:
3×9-11 reps

B.
10 min AMRAP:
30 unbroken D. unders (you will need to start d. unders over if you break) (60 singles unbroken novice)
15 Hang Power Snatch- 95/65

C.
Core/mobility


Wednesday 9-10-14

View Times & Comments

A.
3 rounds of:
10 OHS 95/65
15 pull ups-  (if you can not do a strict pull up you can not do kipping pull ups so please do 10 strict)
20 in place lunges in front rack with same weight (10each leg)

B.
2 min amrap:
Toes 2 Bar

C.
2 min amrap:
Abmat sit ups


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