Friday Finally! 120514

Training of the Day Strength Front Squat 5-5-5+ @ 70% Conditioning RX 21-15-9 Wall Ball 20/14 Box Jumps 24/20 400m Run 9-15-21 Box Jumps Wall Ball Competitor 21-15-9 Goblet Squat 53/35 Box Jumps 24/20 600m Row 9-15-21 Box Jumps Goblet Squats Post your scores to the Whiteboard.
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Thursday 120414

Training of the Day Strength Bench Press 10-10 Banded KB 5-5-5+ @ 70% Conditioning RX 4 RFT 10 Dips 10 Slam Balls 20/10 10 Plyo Push Ups ( Traverse across 45lb plate ) 10 Med Ball Sit Ups 20/10 ( Ball touches over head and between legs ) Competitor 4 RFT 1 Ring Muscle Up into 9...
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Wednesday 120314

Training of the Day Strength RX Pwr Clean 3 OTM x 5 min @ 70% Competitor Cleans 3 OTM x 5 min @ 70% Conditioning RX 12 min to climb the ladder 1-2-3-4-5-6… Squat Clean Thruster @ 75/55 ( touch n go from the floor ea rep ) Pull Up Competitor 12 min Ladder 1-2-3-4-5-6…...
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Tuesday 120214

Training of the Day Strength Push Press 5-5-5+ @ 70% Conditioning RX 5 Rds 1 min to Complete 10 Hand Release Push Ups Remainder of the min do Max Rep Dumbbell Snatch (alternating arms ea rep) @ heaviest weight possible 30 seconds rest between rounds then 2 min rest 5 Rds of 1 min...
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Monday Barbell 120114

Barbell Training of the Day Power Clean+Push Press 70% 3+3; 2+3 75% 3+2; 2+3 80% 2+2; 2+2; 2+2 ;2+2 Reverse Planks: 5 x 45 seconds Good mornings: 5 x 10 Position/Mobility Work
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Monday 120114

This is the start of a new strength cycle. Be sure to put in your new numbers for your maxes. Training of the Day Strength Back Squat 5-5-5+ @ 70% Conditioning RX 30 Box Step Ups 24/20 30 Abmat Sit Ups 400m Run 20 Box Step Ups 20 Sit Ups 400m Run 10 Step Ups 10 Sit Ups 400m Run...
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Training of the Day RX Power Clean Find your 1 rep max. Competitor Clean Find your 1 rep max. Then Choose a Benchmark that you missed or one from the board. This is that last day for testing in this cycle! Post your scores to the Whiteboard.
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Black Friday 112814

Training of the Day Strength RX Power Snatch Find your 1 rep max. Competitor Snatch Find your 1 rep max. Conditioning “Isabel” 30 reps for time: Snatch (135/95 lbs) Scale appropriately! Or “Nancy” 5 RFT 400m Run 15 Overhead Squats 95/65 then Max Rep...
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Wednesday 112614

Training of the Day Strength Weighted Pull-up Find your 1 rep max. Benchmark “Angie” For Time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats *Complete all reps of each exercise before moving to the next. Scale appropriately! Post your scores to the Whiteboard.
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Tuesday 112514

Training of the Day Strength Bench Press Find your 1 rep max. Conditioning “Elizabeth” 21-15-9 reps, for time: Clean (135/95 lbs) Ring Dips Or “Karen” For time: 150 Wall-ball shots 20/14 Competitors Complete both Benchmarks! Post your scores to the Whiteboard.
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