4 / 28 / 2012

30 lbs of ice……This aint gonna be pretty….

For those of you that found what you were looking for here…..Good Job! Now come back and see us more often. 🙂

Skill

10 minutes

Work on MedBall Cleans

For Time

100 calorie row

80 situps

60 Double Unders

40 Pullups

20 MedBall Cleans

25 minute time cap

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4 / 27 / 2012

If you’re like me anything to get some help on pushups is worth the watch.

4 Rounds

25 Back Squats, 135 / 95

10 K Bell Swings, 1.5 / 1

25 Games Style Pushups

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4 / 26 / 2012

Strength

Deadlift, EMOM

8 x 2 @ 80% 1RM

For Time

5 Deadlift, 245 / 165

5 Box Jumps, 30 / 24

10 Deadlift

10 Box Jumps

15………….

15……………

10……………

10…………….

5……………

5……………

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4 / 25 / 2012

Movement initiates standing. Drop to floor. Make 1 complete revolution. Back to standing. Rep completes with a jump & clap overhead.

Skill

10 minutes of Pullup work

10 minute amrap

“Man on Fire” Burpees

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4 / 24 / 2012

For those of you who are competing, this is to help with your Comp. C.O. today.

Strength

Front Squat

6 x 3 @ 80% 1RM

4 Rounds

Turkish Getups, 10 reps 1pd / .5pd

Run, 400m

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4 / 23 / 2012

Strength

10 minutes to establish 1RM Clean & Jerk

For Time

10, Clean & Jerk 155 / 105

20, Pullups

30, Wall Balls 20 / 14

40, Double Unders

30, Wall Balls

20, Pullups

10, Clean & Jerk

20 minute time cap

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4 / 21 / 2012

Strength

Bench Press

2 – 2 – 2 – 2 – 2 – 2 – 2 – 2

@ 85% 1RM, Resting 60 seconds between sets

10 Rounds

15 Deadlift, 135 lbs / 95 lbs

15 Air Squats

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4 / 20 / 2012

Skill

5 minute Double Under Practice

15 – 12 – 9 – 6 – 3

Front Squat, 135 lbs / 95 lbs

Toes to Bar

20 minute time cap

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4 / 19 / 2012

Strength

Click on this so that you can see it all.  OMG! There is some rough stuff planned for the teams in the regionals.

Power Snatch

5 sets of 3 reps @ 80% 1RM

12 minute Amrap

6 Power Snatch, 95 lbs / 65 lbs

12 GSPU

24 Abmat Situps

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4 / 18 / 2012

Standards for today’s Comp. C.O.

Left:  Arms are locked, palms slightly turned out *inside of elbow turned to front*

Right:  Elbows slightly higher than shoulders, rings tight to the body, knees tucked toward chest, heels pulled up into body

Skill

10 minutes GHD Work

Then…..

21 – 15 – 9

C2B Pullups

Box Jumps, 24 / 20

20 minute time cap
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