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18 Dec 2014

121914

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1. Accumulate 6 minutes in an L-sit. Each time you break perform 5 weighted step-ups to a 12” box each leg with a 65/45 barbell.
2. 4 rounds for time
5 DB snatch left arm, 55/35
10 Split squat jumps
5 DB snatch right arm
10 Toe 2 Bar

17 Dec 2014

121814

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1. Clean and Jerk – 10×1
2. Clean pull through ankle extension @ 110% of heaviest CJ – 3×5
3. Complete 60 burpees for time

16 Dec 2014

121714

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1. Test – 3000m row
2a. Bench press with a 22×2 tempo @ 73%, women 5×8/men 5×5
2b. Band pull apart – 4 x 3times your BP reps

15 Dec 2014

121614

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1a. Ring Support Hold – 6×60 seconds, rest :30
1b. Flex Arm Hang – 6×30 seconds, rest 1:00
2. For time
30 Power snatch, 75/55
10 Overhead squat
20 Power snatch
20 Overhead squat
10 Power Snatch
30 Overhead squat

14 Dec 2014

121514

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1a. Back Squat with a tempo 22×2 (touch a box or ball) @ 75%, women 5×8/men 5×5
1b. Strict Pull-ups – 4×2.2.2.2, rest 3:00
2. AMRAP 6
10 Unbroken wallball shots, 20/15
20 Double Unders
rest 6 minutes
AMRAP 6
20 Double Unders
10 Unbroken wallball shots, 20/15

13 Dec 2014

121414

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1. Accumulate 15 TGU each arm
2. Wall handstand hold – 3×30-60 seconds
3. 2 Kettlebell Clean + Jerk, 20-50 reps, w-12kg/m-16kg
4. 4 rounds for time with a partner
12 Deadlift (alternate every 3 reps), 275/185
2 x 60’ fireman carry

12 Dec 2014

121314

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1a. Ring Push-ups – 3×3.3.3, 21X2 tempo
1b. Strict KTE – 3×6-10 reps
2. For Time
Run 700m
20 Lunges with DB (FR), 35/20
20 DB Split Clean
Run 1200m
20 Push Press, 35/20
20 Lunges with DB (FR)
Run 700m

11 Dec 2014

121214

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1. Overhead Squat – Max reps @ bodyweight
scales – 3/4 bodyweight, 1/2 bodyweight
2. AMRAP 20
2 Thruster, 95/65
2 Pull-ups
4 Thruster
4 Pull-ups
6 Thruster
6 Pull-ups
…+2

10 Dec 2014

121114

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1. Clean 7×2
2. AMRAP 3
6 Box Jump, 24/20
6 cal row
rest 9 minutes
AMRAP 3
6 Box Jump, 24/20
6 cal row
rest 9 minutes
AMRAP 3
6 Box Jump, 24/20
6 cal row

09 Dec 2014

121014

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1. Accumulate 100 Hollow Rocks – every time you stop perform 10 unbroken double unders
2. “DT”
5 rounds for time
12 Deadlift, 155/105
9 Hang Power Clean
6 STO


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