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Monthly Archives: December 2016

Tuesday 12.13.16

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WARMUP

3 Rounds
200m row
10 air squat
10 modified push ups
10 jumping jacks

SKILL WORK

Front Squat From Rack
FRONT SQUAT [from rack]: 50x5, 55x3, 60x3, 70x3, 75x3, 75x3, 80x2, 85x1, 90x1

METCON

A Couple Of Couplets
For total time:

5RDS
5 FS 135/95, 115/75, 96/65, 75/55
5 cal bike

2 Min Transition...

5RDS:
5 WB Dbl shot
5 Burpees

COOL DOWN

Stretch with bands & foam roll

Monday 12.12.16

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WARMUP

pick one...
row 500
run 400
bike 2 min

3 rds
10 jumping jacks
10 high kicks
10 squat jumps

then
3 rds
5 air squats
1 inch work

STRENGTH / SKILL

Clean Max
Clean -1 set = Hang Pull, HPC, HSC - 6 sets from lite to moderate weight THEN... 4-6 singles establishing max lift

EMOM

CJ Meets BBJO
10 Min
5 C & J
3 BBJO

[135/95, 115/75, 95/65, 75/45]

COOL DOWN

Core/Stretch
3rds
10 bridge
20 k2e sit-ups
30 sec plank (optional - alternate leg raises)

Saturday 12.10.16

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WARMUP

Group RED line
Group relay

PARTNER WOD

Partner A & Partner B split chipper - 2 SECTIONS
SECTION 1
150 Calorie BIKE
50 Push Press 115/75
40 Burpee Bar Jump Over
30 Hang Cleans 115/75
20 Thrusters 115/75
10 Rope Climbs
Partner RUN 400m

SECTION 2
150 Calorie Row
50 Pull Ups
40 Ball Slam
30 T2B
20 Wall Ball
10 Wall Walks
Partner Run 400m

Friday12.9.16

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WARMUP

red line

SKILL WORK

OH squat - progression - keep building weight moderately and complete 3 sets unbroken

WARMUP

15 minute amrap
10 oh squat - 75/55, 65/45, 55/35
5 BBJO
10 RING DIPS

CASH OUT

50 WEIGHTED SIT UPS