Category: Uncategorized

A
Strict pull-ups:
30 for time, 7 minute cap

B
4 rounds for time of:
400-m run
200-m farmers carry

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells

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Norm

3 rounds for max reps:
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds
There is no rest between rounds.
Men: 155 lb.
Women: 105 lb.

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Zack

A.
Warm-up the back squat 10 minutes
B.
For time:
21 back squats
42 GHD sit-ups
15 back squats
30 GHD sit-ups
9 back squats
18 GHD sit-ups
Men: 225 lb.
Women: 155 lb

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Josh

 

A.
Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps
Try to increase the load on each of the 15 reps.
B.
Air bike 4 minutes for max calories

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Abby

For time:
30 toes-to-bars
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 toes-to-bars

Mobilizing after class

A.
1 rep of the following complex for max load:
Deadlift / hang clean / hang clean and jerk – 25 minutes


B. Partner Workout
Run 800m with a med ball
150 wall ball
Run 800m
For time

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Justin

 

10-20-30

Kettlebell Swing 53/35
Box Jump 24/20
Abmat Sit ups
Burpees

Run after each round: 
Round of 10 – 200m run
Round of 20 – 400m run
Round of 30 – 800m run

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Chris