Tuesday, December 5th 2017 1. Snatch EMOM x 8: Hang Power Snatch + Power Snatch (70% across) 2. Overhead Squat EMOM x 8: 1 Pausing Overhead Squat + 1 Overhead Squat (70% across) 2 second pause in bottom 3. Conditioning AMRAP x 8: Wallballs (20/14) *15 Abmat sit-ups after each break OLY CLASS @ 1830 […]
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Monday, December 4th 2017 1. Strength Deadlift A. 5×3 @90% B. 3×10 @70% C. 4×5 @80% D. 1RM 2. Conditioning AMRAP 20: 7 Power Cleans (135/95) (95/65) 7 Burpees 20 Alt Lunges
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Sunday, December 3rd 2017 CLOSED
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Saturday, December 2nd 2017 1. Conditioning 5RFT 4 HSPU 25 DU 8 Pull-ups 25 DU 12 HRPU 25 DU 16 Squats 25 DU 20 Sit-ups 25 DU OLY CLASS @ 1100 1. 2 position cleans: mid-thigh, floor. 55%x1+1, 60%x1+1, 65%x1+1, 70%x1+1×3 2. Clean tempo pulls; 10 sec to get to top, 10 sec to return
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Friday, December 1st 2017 1. Skills Pull-ups Choose one of the following: A. 3 sets of 20 unbroken B. 4 sets of 15 unbroken C. 5 sets of 12 unbroken D. 6 sets of 10 unbroken Rest as needed between sets 2. Conditioning AMRAP x 10 10 Toes to Bar 10 Push-ups
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Thursday, November 30th 2017 1. Snatch Hang Power Snatch 3×3 @ 70% 2. Overhead Squat 3×3 @ 70% 3. Conditioning For Time: 21-15-9 Sumo Deadlift High Pull (95/65) Push Press (95/65) Bar Over Burpees OLY CLASS @ 1830 Junk yard dog Burgener warm up Skill transfer exercises 1. Front squat: work up to 68% 10
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Wednesday, November 29th 2017 1. Strength Front Squats A. 5×3 @90% B. 3×10 @70% C. 4×5 @80% D. 1RM 2. Conditioning For Time: 120 Double Unders 100 Air Squats 80 Double Unders 60 Sit-ups (50/35) 40 Dumbbell Snatch (50/35) 20 Double Unders
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Tuesday, November 28th 2017 1. Bear Complex 5 Rounds for Load 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Complete 7 Unbroken Sets of this Complex Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar
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Monday, November 27th 2017 1. Barbell Conditioning EMOMx7 3 Power Snatch + 3 OHS (135/95) 2. Conditioning AMRAP 9: 9 Kettlebell Swings (53/35) 9 Burpees 9 Kettlebell Swings (53/35) 9 Box Jumps (24/20) 3. Skills Double Unders Choose one of the following: A. 1-2-3-4-5-4-3-2-1 B. 2-4-6-8-10-8-6-4-2 C. 5-10-15-20-25-20-15-10-5 D. 10-20-30-40-50-40-30-20-10 E. 20-40-60-80-100-80-60-40-20
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Sunday, November 26th 2017 CLOSED
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