Monthly Archives: November 2015

11/30/2015

Strength – 15 minutes to find max Power Clean 3 rounds 1:00 AFAP 3 cleans @85% of 1RM ME Deadlifts 1:00 rest 1:00 AFAP 3 cleans @85% of 1RM ME Wallballs 20/14# @ 10′ 1:00 rest 1:00 AFAP 3 cleans … Continue reading

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11/27/2015

“Hope” Three rounds of: • Burpees • 75 pound Power snatch • Box jump, 24″ box • 75 pound Thruster • Chest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout you move from … Continue reading

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11/25/2015

Warm up – waiter wars   16 minute AMRAP  30 Double Unders 20 KB Swings 10 HSPU

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11/24/2015

Group warm up – see board For time 20 power cleans 135/95# 50 lateral jumps LR=2 20 front squats 50 lateral jumps 20 power snatch 50 lateral jumps 20 OH squats 50 lateral jumps

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11/23/2015 

Warm up – see board 14 minute AMRAP  10 pull-ups 30 step ups 24/20″ LR=2 5 burpees

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11/20/2015

Warm-up/Skill – EMOM x 8 minutes 1 Hang PC + 1 Hang Clean +1 Split Jerk 95/65# 20 Minute AFAP 7 Deadlifts 225/155# 1 Power Clean and Split Jerk 225/155# 7 Deadlifts 225/155# 2 Power Clean and Split Jerks 225/155# … Continue reading

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11/19/2015

Warm up/Skills – See board For Time 1000 M Row Followed by 4 rounds of 25 Box Jumps 24/20” 20 Push ups 20 Squats 25 Sit ups

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