7 / 9 / 2012

Strength

Deadlift

5 x 5 EMOM @ 55%

15 minute Amrap

21 SDHP, 95 / 65

15 WallBalls, 20 / 14

9 Pullups

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7 / 7 / 2012

Part two:  next week.

Your SUBCONSCIOUS Mind Is A Powerful Thing To Waste

Strength

Push Jerk

6 x 3 @ 75%

“Filthy 50”

50 Box Jumps, 24 / 20

50 Jumping Pullups

50 K Bell Swings, 1.5 / 1

50 Walking Lunges

50 K2E’s

50 Push Press, 45 / 35

50 Back Extensions

50 Wall Balls, 20 / 14

50 Burpees

50 Double Unders

35 minute time cap

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7 / 6 / 2012

Love it!!

Strength

GHD’s

4 x 10

“Elizabeth”

21 – 15 – 9

Squat Clean, 135 / 95 lbs

Ring Dips

20 minute time cap

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7 / 5 / 2012

Trevor and Coach Johnny at Warrior Dash promoting the box.

Strength

Back Squat

20 rep max (10 min)

5 Rounds

Run, 200m

15 Hang Power Snatch, 75 / 55 lbs

20 minute time cap

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7 / 4 / 2012

Rest Day

Have a safe and happy 4th.

7 / 3 / 2012

On the minute Every 3rd minute for 24 minutes

12 Deadlift, 155 / 105 lbs

9 Hang Clean, 155 / 105 lbs

6 Push Jerk, 155 / 105 lbs

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7 / 2 / 2012

Allison and Cory shortly before class 185’s GORuck Challenge in D.C.

Strength

Front Squat

10 minutes to set new 1RM

3 Rounds

10 C2B Pullups

10 Front Squats, 165 / 115

10 Burpees

20 minute time cap

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