10-26-2017 Thursday

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10-26-2017 Thursday

Strength

Back squat

3 sets of 5 @ 82.5%

1 set of AMRAP @ 75%

 

Conditioning/Skill - MG

90 Seconds to Run 200 + Max Effort Strict Pull-Ups

Rest 1 min

 

90 Seconds to Run 200 + Max Effort Strict HSPU

Rest 1 min

 

90 Seconds to Run 200 + Max Effort Ring MUs

Rest 1 min

 

90 Seconds to Run 200 + Max Effort Strict Pull-Ups

Rest 1 min

 

90 Seconds to Run 200 + Max Effort Strict HSPU

Rest 1 min

 

90 Seconds to Run 200 +

Max Effort Ring MUsFor 20 Min

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10/25/2017 Wednesday

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10/25/2017 Wednesday


Strength

STRICT press

5 reps @ 77.5%

5 reps @ 80%

Max reps @ 80%


Conditioning - MGW

3 Rounds For Time:

9 Box Jumps (24”/20” Step Down)

30 Cal Row

11 Deadlifts (150lb/215lb)

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congrats to our athlete Kellie!  She took fifth in the Hellbox tri this weekend!! Way to go girl!  

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10/18/2017

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10/18/2017

 

Strength: 20 min

Strict Press 5 reps @ 75.5%

5 reps @ 77.5%

Max reps @ 77.5%

 

 

5 Rounds for time: Estimated 20 min

200 Meter Run

9 Toes-to-bar

11 Push-Press (80lb/115lb)

1 Rope Climb*

 

*Increase rope climb by one each round ending at 5 rope climbs on the 5th round.

*estimate it should take athletes 20-25 minutes

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10/14/2017

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10/14/2017

 

Tiff - 25-minute

Run 1.5 miles

Then perform as many rounds as possible of:

11 chest-to-bar pull-ups

7 axle bar hang squat cleans, (95/135lb)

7 axle bar push presses, (95/135lb)

*Count run as 1 Rep

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10/13/2017 Thursday

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10/13/2017 Thursday

bench press 3 by 6 @75%

seated strict press 4 by 12

15 min amrap

5 no push up burpees

7 cals On bike. 12 On rower  

9 medball clean wallballs  

11 push ups  

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10/12/2017 Wednesday

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10/12/2017 Wednesday

Deadlift —15 Minutes

8 @ 72.5% 

AMRAP @ 72.5%

 

Front squat  15 Minutes

3 sets of 6  @ 65%

 

Complete as many rounds as possible in  10 minutes of:

3 burpee box jump-overs

3 deadlifts

6 burpee box jump-overs

6 deadlifts

9 burpee box jump-overs

9 deadlifts

 

Men use 24-in. box and deadlift 225 lb.

Women use 20-in. box and deadlift 155 lb.

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10/11/2017 Tuesday

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10/11/2017 Tuesday

Back squat—20 Minutes 

3 sets of 6 @ 77.5% 

1 set of AMRAP @ 70%   

 

 

20 Minutes

Complete as many rounds as possible in 20 minutes of:

1 rope climb 15’

5 burpees

10-meter front rack walking lunge (35lb/50lb)

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10/10/2017 Monday

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10/10/2017 Monday

Strict Press—20 Minutes

5 reps @ 72.5%

5 reps @ 75% 

Max reps @ 75%   


Nick. 25 Minute Cap

12 rounds for time of:

10 dumbbell hang squat cleans (30lb/45lb)

6 handstand push-ups on dumbbells

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