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January 31, 2017

1. Warm Up - 12 Minutes

2. Buy In - 8 Minutes

150 Double Unders

3. Metcon - 20 Minute Cap

3 RFT

500m Row

400m Run

14 KB Snatches 44/30

January 30, 2017

1. WARM UP - 10 mins

2. STRENGTH - EMOM x 12
ODD# - 4 Front Squats @ 70% Front Squats 1RM
EVEN# - 8 Back Squats @ 70% Front Squat 1RM

2. METCON - Ascending Ladder for 10 Minutes:
3 Clean and Jerks (135/95), 3 Barbell-Facing Burpees
6 Clean and Jerks (135/95), 6 Barbell-F...

January 26, 2017

1. Warm Up - 10 Minutes

2. Metcon - 25 Minutes

A. With 5:00 clock:

9-6-3

Deadlifts 275/195

Box Jumps 24/20

In time remaining M.E. Double Unders

-Rest 5 Minutes

B. With 5:00 clock:

12-9-6

Deadlifts 225/145

Box Jumps 24/20

In time remaining M.E. Double Unders

-Rest 5 Minutes

C. With 5...

January 23, 2017

1. Warm Up - 10 Minutes

2. Weightlifting - EMOM x 10

1 Snatch Pull + 1 Hang Snatch + 1 OHS

*use 75% 1RM Snatch

3. Metcon - 2 RFT

21 OHS 75/55

21 C2B

21 Power Snatch

21 BFB

January 20, 2017

Warm Up & Foam Roll (10 mins)

Strength

Death by Deadlifts 275/185

Metcon

25 Back Squats 135/95

1 mile Run

25 Back Squats

January 19, 2017

Warm Up (3 rds in under 10 mins)

100m Sprint

and then immediately..

10 cal Row

EMOM x 12 (alt movements)

Odd # - 5 HSPU

Even # - 7 Push Press 135/95

Metcon

3 Rounds with a running clock (18:00 total)

Minutes 0-2 – 20 Thrusters 75/55

Minutes 2-4 – 20 Box Jump Overs 24/20

Minutes...

January 18, 2017

Warm Up & Foam Roll Quads & Lats (15 mins)

Metcon

With a 35 minute running clock:

0:00 to 10:00

120 Overhead Alternating Lunges with plate 45/25

Every time you drop the plate 50 DU

Rest 5 mins

15:00 to 25:00

50 Hang Power Snatches 95/65

Every time you drop the barbell 20 ba...

January 17, 2017

Active Warm Up (10 mins)

Strength (25 mins)

Sumo Deadlift 10-8-6-4-2

*Start around 70% and work up to two heavy reps

Metcon

3 rounds for time

30 Calorie Row

1 Ground To Overhead 185/125

January 12, 2017

Warm Up - 15 Minute Cap

Metcon: 20 min AMRAP

"Marston"

1 Deadlift, 405/285 lbs

10 Toes-to-bars

15 Bar Facing Burpees

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute tra...

January 11, 2017

Warm Up & Mobility (20 mins)

Metcon

21-15-9

Box Step Ups (per leg) 30/24"

Kettlebell Swings 44/35

*400m Run after each round

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December 13, 2019

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