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24 Aug 2015

Tuesday 08-25-15

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TEST: Back Squat – 3RM

Work: EMOM 15
2 Bar Muscle-ups
6 Front Squats, 115/75

Sub 4 CTB Pull-ups if you cannot perform bar muscle-ups
Sub 5 Pull-ups if you cannot perform CTB pull-ups

23 Aug 2015

Monday 08-24-15

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Strength:
1. Shoulder Press – work up to a heavy single
2. Clean – work up to heavy double

ABS:
A. Toe 2 Bar – 4×10
B. Reverse Hypers – 4×10

22 Aug 2015

Sunday 08-23-15

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Power: 3 x 3 broad jumps (max distance)
Cover as much distance in 3 jumps. The jumps are to be touch and go.

Work: EMOM 20
15 Unbroken Double Unders
5 Deadlift @ 70%

21 Aug 2015

Saturday 08-22-15

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Power: Snatch – 17 minutes to work up to a technical max for the day

Work: Complete reps of 21-15-9 for time
Burpees
Wallball Shots, 20/15
Unbroken Double Unders

13 Aug 2015

081415

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TEST: “Nancy”
5 Rounds for time:
400 Meter Run
15 Overhead Squats (#95/#65)

ABS: A. AbWheel Rollouts – 3×10
B. Reverse Hypers – 3×10

12 Aug 2015

081315

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Strength: A. RFESS – 3×5 (heavier than 8/3)
B. Bar Hang – 3 x max time (add weight if more than 1 minute)

Work: EMOM12
2 Snatch, ascend to AHAP

11 Aug 2015

081215

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Strength:
A. Dumbbell Bench Press – 3×6
B. Dumbbell Bent over row – 3×6

Work: 6 rounds for time
200m Run
20 Squats (Rx+ with a 45 bar unbroken)

10 Aug 2015

081115

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Strength: Clean 6×2 ascend up to a heavy 2

Work: Dumbbell DT
5 rounds for time
12 Deadlift, 55/35
9 Hang Power Clean
6 Shoulder to overhead

Grip work: ABS/Grip
A. AbWheel Rollouts – 3×10
B. Back Extensions – 3×10-15
C. Crush Grip (Farmer Carry Holds) – 3xmax attempt HEAVY

09 Aug 2015

081015

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Strength: Split Jerk 3×3

Work: AMRAP12
20 Unbroken Double Unders
16 Pistols (8 each leg)
12 Pull-ups (Rx+ CTB)

Grip Work:Pinch Grip – 3 x submax attempts

Hold the head of a hexagonal DB in each hand. Do not go to full failure, work to an effort that is just shy so you can recover and repeat.

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08 Aug 2015

080915 – HEROWOD

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“Adam Brown”
2 Rounds for Time:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.


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