Monthly Archives: April 2014

April 30, 2014

Annie 50-40-30-20-10 Double Unders Abmat Sit ups Scale as needed. If time permits, Core work

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April 28, 2014

3 rounds for time of: 10 KB Snatch + Overhead Squat 10 Plyo Push ups 15 Knees to Elbows 50 Mountain Climbers

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April 25, 2014

20 minute AMRAP: 5 Burpees 7 Med Ball Cleans (20#/14#) 10 OH Squats (95/65#) Scale as needed.

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April 23, 2014

3 Rounds: 10 Front Squats (135/95#) 10 Sumo-deadlift High Pull (135/95#) 20 Walking Lunges Scale as needed. If time permits, core work after.

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April 21, 2014

Tabata Box Jumps Kettlebell Swings Air Squats Abmat Situps

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April 18, 2014

Fight Gone Bad 3 rounds of (1 minute at each station): Wall-ball, 20/14# ball, 10/9 ft (Reps) Sumo deadlift high-pull, 75/55# (Reps) Box Jump, 20″ box (Reps) Push-press, 75/55# pounds (Reps) Row (Calories)

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April 16, 2014

3 Rounds: 15 Pull ups 10 Power Cleans (95/65#) 5 Thrusters (95/65#)

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April 14, 2014

10 minute AMRAP: 5 Push Jerk (70% of 1 RM) 15 Push ups If time permits, Core work.

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April 13, 2014

3 mile run @ Sims Lake Park then Fight Gone Bad 3 rounds of (1 minute at each station): Wall-ball, 20/14# ball, 10/9 ft (Reps) Sumo deadlift high-pull, 75/55# (Reps) Box Jump, 20″ box (Reps) Push-press, 75/55# pounds (Reps) Row … Continue reading

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April 11, 2014

3 rounds for time of: 3 Deadlifts (315/205#) 15 Ring Dips 10 Pull ups

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