042016

Wednesday April 20

A1. Push press, 5­5­4­3, :60 rest

A2. :60 gymnastics or double under practice, :60 rest

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For 12:00

1st­ 6­8 ring dips

2nd­ 5 touch and go ground to overhead, you pick the weight

3rd­ 100m run

+

2 rounds not for time:

:30/side plank

20m bear crawl

Friday 1/29

Friday January

A Max out Friday

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For time:

10 overhead squats (65/95)

15 burpees

20 KB swings

30 double unders or 60 single unders

20 KB swings

15 burpees

10 overhead squats

Thursday 1/28

Thursday January 28

A. 1 snatch pull + 1 power snatch + 1 hang power snatch, 4x1, 2:00 rest between sets

B1. DB bench press, 3x6­8, :60 rest

B2. Front leaning rest, 3x:40, :60 rest

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10:00 @80%

250m row

6 pull ups or ring rows

12 alternating lunges w/plate overhead

14 sit ups

Wednesday 1/27

Wednesday January 27

A. Squat clean, 8x1 @moderate loads and building to a tough single, begin a set every :60

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For 15:00

1st­ 1­2 muscle ups or 2­3 wall walks

2nd­ 8 touch and go deadlifts, moderate

3rd­ 10 box jumps

+

3 rounds not for time:

heavy farmers carry down/back

:30 hollow rocks

Tuesday 1/26

Tuesday January 26

A. 8:00 gymnastics and double under practice

B. Push press, 4x4, 2:00 rest between sets

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10:00 time cap:

25 wall balls

25 air squats

25 hand­release push ups

25 double unders or 50 single unders

25 KB swings

25 double unders or 50 single unders

25 hand­release push ups

25 air squats

25 wall balls

+

3 rounds not for time:

10­15 hip extensions

:30/side plank