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21 Jan 2015

012215

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Handstand Walking -5 min
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a. B Squat 5 RM then 3×5@ 90%
b. Good Morning 3×10-12 @ 3020 tempo
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5 Rounds:
500m row
5m Handstand walk (sub 5 Wall climbs)
5 kb Snatch/arm (1.5/1 pood)

20 Jan 2015

012115

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Thruster 1RM
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Double Grace
60 C&J (135/95#)

19 Jan 2015

012015

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MU’s/Bar MU’s – 10 Min
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Heaving Sn Balance Build to 1RM
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4 RFT
10 OHS @ 65%
15 Pullups
20 OTB Burpees

18 Jan 2015

011915

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Handstand walking – 10 min
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a. Press 3RM then 3×3 @ 90%
b. 3xME CTB Pullups
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10 Min EMOM
2 HSPU
4 Clean (155/105#)

17 Jan 2015

011815

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4 person team, each person rotates through each station per round

4 Rounds:
500m Row
Front Rack Lunge (135/95#)
Burpees
Box Jumps 20″

If any one teammate stops working, everyone must stop.

16 Jan 2015

011715

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“Tommy V”
21 Thrusters (115/75#)
12 Rope Climbs
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs

15 Jan 2015

011615

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Rope Climb – 10 min
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a. F. Squat 3RM then 3×3 @ 90%
b. RDL 3×6-8 @ 3020 tempo
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AMRAP 14
10 WB (20/14#)
10 BJ (24/20″)
10 OH Kb (2/1.5pood)

14 Jan 2015

011515

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TGU’s- 10 min
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a. P. Press 5RM then 3×5 @ 90%
b. Ring Dips – 3xME @ 32×2 tempo
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2 Rounds of:
8 min AMRAP
10 PP @ 60% 
10 Pistols (5/leg)
30 DU’s
-Rest 5 Min between rounds

13 Jan 2015

011415

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Deadlift 3RM
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“Bergeron Beep Test”
EMOM as long as possible:
7 Thrusters (75/55#)
7 Pullups
7 Burpees
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Rest 5 min (after last person finishes)
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Partner Bergeron Beep Test
Same as above, but alternate every round for 7 rounds each

12 Jan 2015

011315

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DU’s – 5 min
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B Squat 3RM then 3×3 @ 90%
Glute Ham Raises 3×8-10
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6 Rounds
1 min ME WB’s (20/14#)
Rest 90 sec.


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