Monthly Archives: January 2015

1.31.15

1.31 11am Gymnastics with Coach Chase. Ask for a Zombie Handstand demo and get your gym monkey on.

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1.30.15

1.30 Mobility/Warm Up 10m Skill Work: HSPU Lift: Snatch – 4 min to get to working weight – EMOM for 6 rounds – 2@80% 1rm 15m AMRAP 30 Double Unders (2:1) 15 T2Ring 10 Burpees 05 Goblet Squats (AHAP) Stretch/Foam … Continue reading

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1.29.15

1.29 Mobility/Warm Up 10m Skill Work: Ring Dips 5m Extra Mobility: Front Rack Position 15m to find your Push Jerk 1rm 5-5-5-3-3-1-1-1-1…. Lift: Back Squat – 4 min to get to working weight – EMOM for 6 rounds – 2@80% … Continue reading

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1.28.15

1.28 Mobility/Warm Up Karen 150 Wall Balls 5m Rest Isabel 30 Snatches (135/95) Stretch/Foam Roll

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1.27.15

1.27 Mobility/Warm Up 10m Skill Work: Double Unders Lift: Deadlift – 4 min to get to working weight – EMOM for 6 rounds – 2@80% 1rm Lift: Push Press – 4 min to get to working weight – EMOM for … Continue reading

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1.26.15

1.26 Mobility/Warm Up 10m Skill Work: Pistols 15m to find your Squat Clean 1rm 5-5-5-3-3-1-1-1-1…. 3 Min AMRAP 3 Thrusters (60% of your Push Press 1rm) 3 Burpees 3 Min AMRAP 4 Thrusters (50% of your Push Press 1rm) 4 … Continue reading

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1.24.15

1.24 11am Clean Clinic with Coaches Chase & Cam

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1.23.15

1.23 Mobility/Warm Up 10m Skill Work: Pistols ‘Cindy’ 20min AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats Stretch/Foam Roll

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1.22.15

1.22 Mobility/Warm Up 10m Skill Work: Double Unders Lift: Deadlift – 5 min to get to working weight – EMOM for 6 rounds – 3@70% 1rm 5RFT 8 Ground to Overhead (135/95) 200M Run Plank Series x3@20sec per position Stretch/Foam … Continue reading

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1.21.15

1.21 Mobility/Warm Up Bring Sally Up (95/65) 10m Skill Work: Pull-up Progression 15m to find your Strict Press 1rm 5-5-5-3-3-1-1-1-1-1-1…. For Time: 90 Double Unders – SU’s@2:1 60 Ab Mat Sit-up’s 30 Thrusters (95/65) Tabata: Ring Dips – Score lowest … Continue reading

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