10.24.2014 TGI EFFFF

Posted on 24th October 2014 in Uncategorized

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STRENGTH:

DEAD LIFT ….nuff said… dont hurt yourself

WOD:

2 rounds for time:

600M run

20 Toes to Bar

20 Kettle Bell Snatch (10 each arm alternating)

20 Kettle Bell lunges (10 each leg alternating)

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10.23.2014 Squats in the curl rack? Aint nobody got time for that!!

Posted on 23rd October 2014 in Uncategorized

AM Coach requests donuts with sprinkles today… just a heads up.

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STRENGTH:

Front Jerk
5-5-5-3-3-3-1-1-1

WOD
15 Min AMRAP
10 ball slams ( DO NOT USE THE WALL-BALLS!)
12 Pushups(Hand Release)
6 Back Squats 135#/95# (take the weight from the floor)

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10.22.2014

Posted on 22nd October 2014 in Uncategorized

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Strength

Pump Wednesday!!!

Bench Press and Curls for all the pretty girls!!!!

Lift with all your Might!!!!

7 @ 80%

5 @85%

3 @90%

1@95%

1 @ 95%

2 x 5@80%

WOD:

3 Rounds For Time

10 Thrusters (165/105)

20 Sit Ups

30 Double Unders

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10.19.2014

Posted on 21st October 2014 in Uncategorized

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Strength:

Clean And Jerk

Speed though the middle!!!

20 Minutes to get Nasty!

-High Hang Power Clean

-high hang Squat Clean

Full Clean and Jerk

WOD:

10 Minute AMRAP

15 Pull Ups

50 Meter Sprint

2 Clean and jerks (185/115)

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10.20.2014

Posted on 20th October 2014 in Uncategorized

Jags Win!!!

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Strength:

BACK freaking SQUAT!!!!

last week of getting Nast before we deload and hit some new 1rep Max!!!

7 Reps @80%

5 Reps@ 85%

3 Reps @90%

1 Rep@95%

1 Rep @95%

5 Reps @80%

5 Reps @80%

WOD:

3 Rounds For Time

20 Lunges (10 each leg)(95/65)

10 Shoulder to Over Head(95/65)

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10.17.2014

Posted on 17th October 2014 in Uncategorized

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Strength:

DeadLift!!!

10 Sets of 2 reps

@ 90%

2 sets of 10 reps @70%

WOD:

10 RFT

200 m Run

10 KettleBell Swing

10 Pistols (5each leg)

10 ball slams

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10.16.2014

Posted on 16th October 2014 in Uncategorized

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Strength:

Snatch

25 Minutes to work speed and power

5 minutes (high hang)

5 minutes (high hang squat)

5 minutes (power Snatch)

10 remaining Minutes SNATCH!!!

WOD:

8 Minute AMRAP

6 Front Squat (185/115)

4 shoulder to over head

30 Double Unders

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10.14.2014

Posted on 15th October 2014 in Uncategorized

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Strength:

Bench Press !!!!

10 sets of 2 @90%

2 Sets of 10 reps @70%

WOD:

5 RFT

12 Cleans (155/105)

5 Muscle Ups

10 Wall Ball

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10.14.2014

Posted on 14th October 2014 in Uncategorized

HAPPY BIRTHDAY AMBER!!!

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STRENGTH

3-3-3-3-3

Strict Press

1-1-1-1-1

PUSH Press

WOD:

3 rounds for time

20 Squats(45/25 plate)

20 Burpees (feet jump to plate)

20 Over Head Lunges (45/25)

20 sit ups

200 M Run with plate

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10.13.2014

Posted on 13th October 2014 in Uncategorized

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Strength:

Back Squat

10 Sets of 2 reps @90%

2 sets of 10 Reps @ 70%

WOD:

2 Rounds for time

200 M sled pull (90/45)

20 Pull ups

10 Shoulder to Over Head (135/95)

20 Toes to Bar

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