Month: December 2016

12-31-16

31 reps of For time: Double unders Power clean (115/75) KBS (70/54) T2b Power snatch (115/75) Push ups Pull ups Ohs (115/75) Lunges (35/25) Knees to elbows SDHP (115/75) Burpees Then… 2016m row

12.1

COACHES WARMUP STRENGTH/SKILL Squat Clean; 2,2,2,1,1,1,1 THEN… 7min AMRAP BURPEES

2017 Paleo Challenge

  It is time again for a 30 day Paleo Challenge! Let 2017 be the year that you reach your goals inside and outside the gym! Starting January 1st we will be doing a Paleo challenge where you get to pick the winner! Here is a little info about the challenge: Duration: The challenge will …
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DL-BJO-RUN

COACHES WARMUP STRENGTH/SKILL Mobility work THEN… 25 Deadlifts (225/155) 50 Box Jump Overs (24/20) 800M run

ROW-SQUATS-SU-PUSH-PULL

COACHES WARMUP STRENGTH/SKILL Work on a gymnastics pressing skill (legs or arms) for 10min. Core work counts. THEN… 500M row 100 Squats 500M row 75 Situps 500M row 50 Pushups 500M row 25 Pullups


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