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Posts Tagged:coaching

Friday!!!

We are keeping things just a little spicy today! You will need to have one dumbbell on each for the thrusters!   12 Min. E3MOM [4 RDS]: 150m Run 10 DB. Thrusters (40/20)

Thursday!!!

We are keeping things spicy with this beast!!! If you don’t have bar muscle-ups you will be completing ten chest to bar pulls ups. However, if you do have bar mu’s make sure to be wear of your kip! Our new bars are not too forgiving on kips that are too big.   5 Rounds:…

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Wednesday!!!

We a nice mix up today! The cleans are with a full squat! NOT POWER CLEANS!!! Lets get it!   20 Min. AMRAP: 200m Run 15 GHD Sit-Ups 10 HSPU 5 Cleans (135/95)

Tuesday!!!

The rowers sure feel nice and smooth. Lets keep on breaking in our new toys with some knees to elbows!!! This one will get spicy on your forearms!   For Time: 50 K-T-E 50 SA. DB. Push-Press (45/25) 50 Air Squats 50 Alt. DB. Snatches (45/25)

Monday!!!

We are breaking in the new rowers with this cardio beater!!!   5 Rounds: 300m Row 75 Double-Unders

Friday!!!

Let’s finish off the week with some fun cardio work!   For Time: 50 Cal. Row 300m Farmer’s Carry (62/35) 100 DU’s

Thursday!!!

This one will be a sprint!!! We might have Fran lurking in our future soon!   21-15-9: Thrusters (135/85) GHD Sit-Ups

Wednesday!!!

Time to get after some new running distances and some odd object work!   For Time: 600m Run 20 DB. Power Cleans (40/20) 400m Run 20 Russian KB. Swings (62/35)

Tuesday!!!

This is going to be a SPICY ONE!!!!   30 Min. EMOM: 1: 100m Run 2: 20 Russian Twists (20/14) 3: 10 Pull-Ups 4: 20 Squats 5: 10 Bar Dips 6: 20 Mt. Climbers (L/R=1)

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