9-9-14
Build to a Heavy Single at Each: Overhead Squat Snatch Balance Hang Squat Snatch Weightlifting Wednesday got bumped to Tuesday this week. Sorry for the inconvenience.
9-8-14
Push Press 5 x 7 Overhead Static Hold Accumulate 2:00 total – 96/65 “Burner” Complete 7 rounds for time: This will be done with a partner. Partners will complete push ups and row before rotation. Both individuals will perform 7 …
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9-6-14
“Kettlebell Hell” 3:00 rounds, 1:00 rest, for reps: 1 – 25 KBS, 15 Burpees, AMRAP KB Snatch 2 – 25 KBS, 15 Burpees, AMRAP KB Clean & Jerk 3 – 25 KBS, 15 Burpees, AMRAP KB Goblet Squat Rest 5 …
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9-4-14
Complete for time: “Annie” 50-40-30-20-10 reps of: Double Unders Sit-ups Accessory Work 3 rounds of: 10 Single-legged bridges (10 each leg) 10 Strict pull ups 10 Double KB/DB Stiff Leg Deficit Dead Lifts 10 Double KB/DB Bent-over Row You choose …
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9-3-13
“Big Clean Complex” 6 sets of the following Complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang …
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9-2-14
“Bossa Nova” 1 Mile Run 50 Wallballs (20/14) 40 Box Jumps (24/20) 30 Burpees 20 Power Snatches (95/65)
9-1-14
TODAY’S SCHEDULE, PRAIRIEVILLE AND GONZALES: MORNING CLASSES ONLY: 5 am, 6 am, 8 am, 9 am NO AFTERNOON CLASSES Complete for Time: Row 1,000 meters 20 Ground-to-Overhead, 135/95 400 meter plate run, 45/25 20 Burpees 400 meter plate run, 45/25 …
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8-30-14
Complete 5 rounds for time: 10 Deadlifts, 225/145 15 Wall Balls, 20/14 Run 200 meter Cool Down: 3 X 5, Wall Walks
