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Friday 5.15.15

Essentials: A Back Squat with 3 sec pause Take 10min to Build Up to a Heavy Single Rest 3min B. 5 Sets Plank on Elbows x 1min as much work as possible Rest 1min On the 2min Marks or A.D.A.P.T. Program Rest 3min C. For time: 21-15-9 Russian Kettlebell Swings Goblet Squat Fitness: A Back […]

Thursday 5.14.15

THROW BACK THURSDAY Essentials: A. 15min to practice Double Unders Rest 5min B. For Time: 100-80-60-40-20 Single Unders 50-40-30-20-10 Sit Ups Fitness: A. 15min to practice Double Unders Rest 5min B. ‘Annie’ 50-40-30-20-10 Double Unders Sit Ups Performance: Rest

Wednesday 5.13.15

Essentials: A. 6 Sets Dead Stop Deadlift x 3 rep 70% On the 100 sec Marks Rest 3min B. 5 Sets Wheelbarrow Pushes x 50 meters On the 2:30min Rest 3min C. For Time: Kettlebell Swing x 75 reps Fitness: A. 6 Sets Dead Stop Deadlift x 2 rep 80% On the 100 sec Marks […]

Tuesday 5.12.15

Essentials: A. 5 Sets Press x 2 reps on the 2 min Rest 3min B. 5 Sets Band Pull Apart Pulses x 30 reps On the 2min or A.D.A.P.T. Program Rest 3min C. For Time: 10-9-8-7-6-5-4-3-2-1 Push Press Sit Ups Fitness: A. 5 Sets Behind the Neck Press x 2 reps on the 2 min […]

Monday 5.11.15

Essentials: A. 10 Sets Front Squat x 1 rep 75% On the 75 sec Marks *First 5 sets Tempo 32×1 Rest 3min B. 5 Sets Dumbbell Box Step Ups x 4 reps per leg On the 2:30min Rest 3min C. 4 Rounds For Time: Wall Balls x 20 reps Run x 200 meters Fitness: A. […]

Saturday 5.9.15

Essentials: A. 5 Sets 2 Arm Dumbbell Overhead Carry x 30 sec of work On the 2 min Marks Rest 5min B. For Time: Deadlift x 15 reps 60% Med Ball Overhead Walking Lunges x 20 reps per leg Burpee Box Jumps x 25 reps Wall Balls x 30 reps Fitness: A. 5 Sets Nose […]

Friday 5.8.15

Essentials: A. Back Squat with 5sec Pause Take 10min to Build Up to a Heavy Three rep . Rest 5min B. 5 Sets Support Hold on Bars Leg Lifts x 5 reps Side Plank x 20sec per side On the 2min Marks or A.D.A.P.T. Program Rest 3min C. For time: Run x 600 meters Single Unders […]

Thursday 5.7.15

THROW BACK THURSDAY Essentials: A. 12min to work on the Skill of Actively hanging from the Bar Rest 10min B. For Time: 21-15-9 Thruster Ring Pull Fitness: A. 12min to work on the Skill of Kipping Rest 10min B. “Fran” For Time: 21-15-9 Thruster 95/65 Pull Up Performance: Rest

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