11 Nov 2019

Friday 11.8.2019

Health Thruster 7 x 3 (climbing) After each set, perform :30 sec plank or hollow hold Conditioning For time, partitioned any way: 60 Alt DB Snatches 60 x 30ft Shuttle Sprint 360 Single Unders Performance Clean and Jerk Week 7 Conditioning For time, partitioned any way: 30 Power Snatch 135/95 60 x 30ft Shuttle Sprint […]

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06 Nov 2019

Wednesday 11.6.2019

Health Conditioning For time: 45/30 Calorie Bike 45 Ring Rows 45 Deadlifts Every minute on the minute, including 0:00, stop and perform 3 Burpees Performance Conditioning For time: 60/45 Calorie Bike 45 Pull-ups (Rx+ 30/21 Ring Muscle-ups) 30 Deadlifts 225/155 (Rx+ 315/225) Every minute, on the minute, including 0:00, stop and perform 3 Burpees. (Rx+ […]

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05 Nov 2019

Tuesday 11.5.2019

Health and Performance Back Squat Week 7 Conditioning In 5 minutes: 50 Wallballs 20/14 AMRAP Calorie Row Rest 5 minutes In 5 minutes: 600m Run (Rx+ 800m Run) AMRAP Front Rack DB Step-overs 50/35 Rest 5 minutes In 5 minutes: 50/35 Calorie Row AMRAP Wallballs

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04 Nov 2019

Monday 11.4.2019

Health Overhead Squat 7 sets: 15 Second Tempo Overhead Squat + :30 Plank or Hollow Hold Conditioning For time: 21-15-9-15 Push-ups Hanging Knee Raises After each set, perform 6 Rope Pulls Performance Snatch Week 7 Conditioning For time: 21-15-9-15 Handstand Push-ups (Rx+ Strict) Toes-to-bar After each set, perform 3 Rope Climbs (Rx+ Legless)

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