Friday 2/13/15

6:00am, 7:00am, 5:00pm, 6:00pm

Strength:

Push Press 5-5-3-3-3

WOD:

3 pull ups

6 weighted chop squats

1 candlestick*

* increase candlesticks by 1 each round for 11:00

Details to come this weekend re: 60 day challenge! Next week is the week to get your bench mark workout done, $20 buy in fee, weigh in, before and after photo, and team announcements.

Tuesday 2/10/15

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6:00am, 6:00pm, 7:00pm

buy in: 50 floor wipers

WOD:

50 overhead lunges

40 situps

30 kettle bell swings

20 left arm dumbbell thrusters

10 pullups

20 right arm dumbbell thrusters

30 knees to elbow

40 push ups

50 air squats

cash out: max time plank hold x 2

New Lift Cycle- Monday 2/9/15

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New Cycle:

Mondays- power snatch

Wednesdays-  back squat

Friday- push press

 

6:00am, 7:00am level 1, 6:00pm and 7:00pm with Coach Cam, 8:10 private

Strength:

power snatch- 5-5-3-3-3

WOD:

3:00  max rep box jumps

1:30 rest

5:00 max rep ground to overhead

1:30 rest

3:00 max rep burpees

Friday 2/6/15

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6:00am, 7:00am, 5:00pm, 6:00pm

Strength:

deloading Hang Power Clean

2 reps @ 70% of 1 rep max EMOTM for 3:00

3 reps @ 60% of 1RM EMOTM for 3:00

4 reps @ 50% of 1RM EMOTM for 3:00

5 reps  @ 50% for 1:00

 

WOD:

ODDS: 7 kettle bell swings, 7 candlesticks

EVENS: 3 sumo Deadlift high pulls (95/65)**

** increase SDHP by 1 until you run out of time in the minute.

 

Thursday 2/5/15

6:00am, 5:00pm 1 on 1, 6:00pm

 

Buy In/Cash Out total (done at once or separated): 30 toes to bar, 30 windmills

WOD:

50 wall ball shots

40 double unders

20 box jumps

20 goblet squats

10 burpees

5 pistols, left

rest 1:00

5 pistols, right

10 burpees

20 goblet squats

30 box jumps

40 double unders

50 wall ball shots

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EVERYTHING YOU NEED IS ALREADY INSIDE!