April 23, 2014

21-15-9
Wall ball
Slam ball
Kettle bell swing
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April 22, 2014

50 Clean and thrusters at 65% of push press max.
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April 21, 2014

Death by chin up / double under
On the minute
1 chin up / 5 double unders
Increasing by 1/5 each minute.
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April 18, 2014

Tabata
Push up
Toes to bar
Air squat
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April 16, 2014

OTM 20 min
Odd mountain climbers
Even 2 Push press + 1 jerk dip 80-85%

April 15, 2014

50,40,30,20,10
Double under
Sit up
200 meter run between each set.
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April 15, 2014

Week 3 cycle 1

April 14, 2014

15-12-9-6-3
Power clean 155 pounds
Strict pull up
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We did this one last Jan 13 2014

April 11, 2014

5 rounds
9 dead lift 315 pounds
7 ring dips
5 broad jump
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April 10, 2014

6 rounds
4 push press at 75-85% of max x3
5 hurdle 30 inches
60 meter shuttle.
NOT FOR TIME.

April 9, 2014

10-8-6-4-2
Overhead squat 115 pounds
Box jump 26 inches
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April 8, 2014

Strength cycle week 2 cycle 1
And assistance work.

April 7, 2014

AMRAP 20
200 meter run
40 double unders
20 burpees
2 rope climbs
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April 5, 2014

Teams of 2 min defense
10 rounds for time
135/95
1 Full power clean
3 Hang squat cleans
2 Push press or Jerk
Run 200 ft
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