Monthly Archives: July 2014

*** NOTE: There is NO longer a 9:00 am SATURDAY CLASS – EFFECTIVE IMMEDIATELY   Friday, August 1   WarmUp:  25 wall balls 15 elevated (feet) push ups 15 goblet squats 15 dips (choose your start level) 3 MU or … Continue reading

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Thursday, July 31   WarmUp:  2 rounds: 100m Run 10 jump squats 10 HSPU 10 box jumps 10 C2B   Strength: Shoulder Press – week #3   Games WOD: “Medball Burpee” 21-15-9 reps for time of: Medicine-ball cleans (over the … Continue reading

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Wednesday, July 30 Strength Class   Accessories: 2 rounds of: 25 Diamond Push Ups 10 weighted box step ups 45/33 5 Strict HSPU 10 OHS 45/33   Strength: Back Squat Set 1: 3 @ 50% of 1RM Set 2: 3 … Continue reading

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Wednesday, July 30   WarmUp:  2 min max DU 20 alt pistols 15 tuck jumps 10 dips 5 man-makers 1 min Handstand hold   Strength: Front Squat – week #3   Games WOD: “Midline March” 3 RFT 25 sit-ups handstand … Continue reading

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Tuesday, July 29   WarmUp:  2 rounds: Banded sprints x 2 10 pull ups 10 HSPU or choose next level 10 walking lunges 45/33 5 burpee box jumps   Strength: Push Press – week #3  (add 30% to your shoulder … Continue reading

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