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Saturday 4.30.16 Posted by admin on April 29, 2016 • No comments

Teams of 2, with a barbell

400m Dual Carry
100 Back Squats
400m Dual Carrys
100 Shoulder to Overhead
400m Dual Carry
100 Thrusters
400m Dual Carry
*alternate reps as needed

Friday 4.29.16 Posted by admin on April 28, 2016 • No comments

A. Warmup:
3 sets of
:30 Goblet Squat hold + 10 Goblet squats
10 Good mornings
Take 10:00 to work up to a heavy clean weight for Part B

B. 5 intervals of:
1 Full Clean, AHAP
40′ Front Rack Carry
1 Full Clean
40′ Front Rack Carry

C. Cooldown:
3 sets of:
15-20 GHD situps
15-20 Back Extensions

Thursday 4.28.16 Posted by admin on April 27, 2016 • No comments

A. Warmup:
5:00 trap smash
3 x 10 DB Rows

B. Weighted Strict Pullups 5-5-5-5-5
*Add weight each set

C. For time:
1000m Row
100 KB Swings
50 Burpees
*Scale as needed

D. Cooldown:
20 side plank reverse flys, each side
20 scap pushups
20 archer pulls, each side (use 1 light band)

Wednesday 4.27.16 Posted by admin on April 26, 2016 • No comments

A. Warmup:
21-15-9
Thrusters (nothing over barbell weight)
Ring rows

B. OTM for 12:00
Even: 10 weighted lunges (5 each side)
Odd: 10 Over the box jumps

C. Every 3:00 x 4
400m run

D. Cooldown
3:00 Dragon stretch, each side

Tuesday 4.26.16 Posted by admin on April 25, 2016 • No comments

A. Warmup:
10:00 Plate walk practice
3×10 pushups

B. Press + 1/2 Press x 10 sets, AHAP

C. 6 rounds of:
80′ Sled (face away)
10 Ground to shoulder Atlas stone

D. Cooldown:
3 x :30 Box Stretch
5:00 shoulder smash

Monday 4.25.16 Posted by admin on April 24, 2016 • No comments

A. Warmup:
3 x 15 Russian KB Swings
3 x 10 GHD Situps

B. Deadlift 5-5-3-3-1-1
Hit a heavy single for the day, no failures

C. OTM for 5:00
20 Wall Ball

D. Cooldown:
3:00 couch stretch, each side
3:00 Hurdler stretch, each side

Saturday 4.23.16 Posted by admin on April 22, 2016 • No comments

Team “Cindy”

AMRAP in 20:00
5 pullups
10 Pushups
15 squats

80om run

Group is split into 2 teams. One team performs “cindy” while the other runs an 800m together. Once the last person finishes 800m the teams switch for 20:00.