July 23, 2014

100 double unders
75 wall balls
50 slam balls
25 pull ups
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July 21, 2014

Alternating tabata
Box jump
Alternating DB snatch
Toes to bar
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July 17, 2014

AMRAP 15 Minutes

100 yard suicide
25 Kettlebell Swing
25 Slam Ball

July 17, 2014

Deadlift 5-5-5-5-5
Max HSPU after each effort
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July 16, 2014

50-40-30-20-10
Double unders
V ups
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July 15, 2014

Week 2 cycle to and assistance work.
No hangs today ;)

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July 14, 2014

4 rounds
Row 500 meters
1 rope climb
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July 12, 2014

Bring a friend or a couple friends for a free team workout today :)

July 11, 2014

10 min to establish 1RM hurdle
On the minute 12 minutes
Odd 2 hurdle at 80% of max
Even 100 yard shuttle
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July 10, 2014

21-15-9
Back squat
Ring dip
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July 9, 2014

AMRAP 12
5 power clean
7 front squat
3 push jerk
185 pounds
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July 8, 2014

Week 1 cycle 2 plus assistance work.

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July 7, 2014

Run 400 meter
15 Thruster 135/94
15 Burpee
Run 200
12 Thruster
12 Burpee
Run 100
9 Thruster
9 Burpee
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July 4, 2014

“DT”
5 rounds

12 Deadlift 155
9 Hang Power Clean 155
6 Push Jerk 155