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08 Jul 2015

070915

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Skill: Run 3x600m

Strength:
A. DB Bench Press – 4×6
B. Strict Toe 2 Bar – 4×6
C. Handwalk – 4×50′

Conditioning:
75 Wallball shots for time
M-20# to a 10′ target
W-15# to a 9′ target

07 Jul 2015

070815

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Conditioning: “Diane”
Reps of 21-15-9 for time
Deadlift, 225/155
Handstand Push-ups

Recovery: Row 1k

ABS: Ring/Suspension Plank holds – 5 x 30 sec up to 1:00

06 Jul 2015

070715

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Strength: Front Squat 3×5 @ 90% of 3RM

Skill: Handwalk 4 x 50′

Conditioning: AMRAP 7
7 Burpees to a 45# plate
7 Double Unders
7 Toe 2 Bar

06 Jul 2015

070615

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Warm-up: Run 1600m

Strength/Skill:
A. Dips – 3×3
B. Chins – 3×3

Conditioning: 5 rounds for time
Row 250m
25 Thrusters, 75/55

01 Jul 2015

070215

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Skill/Strength: A. Shoulder Press 5RM
Skill/Strength: B. Bent over BB row, 3×5 with a 3122 tempo

Conditioning: EMOM 20
3 Clean + 1 Jerk, ascending load to AHAP

Deb Vasquez liked this post
30 Jun 2015

070115

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TEST: Strict Handstand Push-ups

Conditioning: Row 3k for time

ABS: 3×10 AbWheel/BB rollout

29 Jun 2015

063015

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Strength/Skill: Back Squat 4×12, add 5#+ to the weight you used on 6/18

Conditioning: For time
30 Muscle ups
or
50 CTB pull-ups
or
75 Pull-ups

28 Jun 2015

062915

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Skill/Strength: (BB2) Power Snatch 10×2 (add more weight than 6/5)

Conditioning: AMRAP 12
10 Alternating DB Snatch
15 Box Jumps, 24/20
15 Knee to elbows

27 Jun 2015

062815

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“Holleyman”
30 rounds for time
5 Wallball shots, 20/15
3 Handstand Push-ups
1 Power Clean, 225/155

Tom Taylor Jr liked this post
26 Jun 2015

062715

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Strength/Skill: (G1) Handstand holds 7 x 1:00 or 7 x max time off the wall

Conditioning: With a partner, complete 100 TnGo Power Cleans for time

M-155
W-105

Two bars per team with one person working at a time. The partner resting is in active rest holding a Front Rack position with his/her bar. If the Front rack is dropped, then the set must stop and alternate to the other athlete.


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