Saturday 08.01.2015

4 person teams (2 men, 2 women)

each has a rack

person 1 0-6min to find 1rm press

person 2 6-13 to fin 1rm push press

person 3 13-21 to find 1rm push jerk

preson 4 21-30 to find 1rm split jerk

team with most weight over head wins!

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Friday 07.31.2015

badger

Badger
30 squat cleans 95/65
30 pull ups
800m run
3 rounds

 

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Thursday 07.30.2015

Rest Day

Come in and get better.  Lets try to find you a routine for our rest days.  If you don’t know what to do on our rest days, come in and we will get you on a plan!

 

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Wednesday 07.29.2015

4/8 80% Front Squat/Back Squat
2 sets
Rowling over +or – 3
+= t2b x10
 -= Burpees broad jumps x6
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Tuesday 07.28.2015

Happy Birthday Jen!  You deserve all the great things in the world.

jenny'

1 mile run

20-15-10-5

HSPUs

Pistols

 

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Monday 07.27.2015

Gym Closed

Find a heavy set of 3 touch and go power cleans in 10min

then.

800m run

20 Power Snatches (95/65)

400m run

20 Power Snatches (95/65)

 

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Saturday 07.25.2015

Gym will be open from 9:15am-10:15am only today!

“Fran”

21-15-9

Thrusters (95/65)

Pull Ups

If you have a sub 3:30 Fran try adding 3 reps to each set so (24-18-12)

fran

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