Category Archives: Featured

Tuesday 12172013

Posted on December 17, 2013 by admin

heavy athletics A. Front squat; 3-2-2-1-1-1 B. Back squat; 20RM (try to increase the load used from last week.) C. Push Press(30X2); 3-3-2-2 4 min @ 85% of: 4 Hang clean (115/75) 6 Jumps over PVC (24/20) 8 hr push … Continue reading →

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Monday 12162013

Posted on December 16, 2013 by admin

Heavy athletics A. Snatch 4 x 1.1.1 (70-80%) B. OTM x 12 Even – 1 Squat snatch + 3-5 OHS Odd – Toe to bar x 6-10 C. Snatch grip RDL; 4 x 3 @100% D. 3 Efforts of max … Continue reading →

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Saturday 12142013

Posted on December 13, 2013 by admin

heavy atletics A. Back squat; 5-5-5-5-5 (make sure the last 3 sets are at/around percent’s of 75-80 or above)   Conditioning With a running clock complete B. 3 rounds for time of 10 power snatch 135/85) 10 hspu C. at … Continue reading →

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Friday 12132013

Posted on December 12, 2013 by admin

heavy athletics A. Bench press; 3-3-3-3   conditioning 10 min @ 80% Run 200m 10 Push Press, 95/65lbs 10 GH Sit Ups rest 5 min 10 min @ 80% 100 Double Unders 10 wall ball (20/14) 10 hollow rocks (2 … Continue reading →

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Thursday 12122013

Posted on December 12, 2013 by admin

Conditioning A. OTM x 16 Even – snatch x 3 Odd – muscle up x 4-6 B. OTM x 16 Even – squat clean x 3 Odd – dips x 5-7 C. OTM x 16 Even – STO x 3 … Continue reading →

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Tuesday 12102013

Posted on December 10, 2013 by admin

Heavy athletics A. Front squat; 3-2-2-1-1-1 B. Back squat; 20RM (try to increase the load used from last week.) C. Push Press(30X2); 3-3-2-2 Conditioning 3 min @ 90% 5 HSPU’s 10 Russian KBS, 70/53lbs 15 Box Jumps, 20” rest 3 … Continue reading →

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Monday 12092013

Posted on December 8, 2013 by admin

Heavy athletics A. Sled walk B. Snatch balance + OHS: 5 x 2 (let feel dictate the weight you use. Technique and speed should be the main priority here.) C. High hang snatch; 4 x 2 (same as above with … Continue reading →

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Wednesday 12042013

Posted on December 3, 2013 by admin

Active Recovery Day A. Aerobic Restoration 20-40 of aerobic activity performed at 60-70% effort – easy, restorative pace: B. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * … Continue reading →

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Tuesday 12032013

Posted on December 2, 2013 by admin

heavy athletics A. Front squat; 3-2-2-1-1-1 B. Back squat; 20RM (you realistically only have 1 attempt at this. Do one set at 50% for 10 and let this be your gauge. 50% would be the low end and 60% would … Continue reading →

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Monday 12022013

Posted on December 1, 2013 by admin

heavy athletics A. C&J; 4 x 1+2 (loads from 70%-80%) B. “Hulk Hogan” Every 2 minutes complete: 3 Muscle ups 5 Power Cleans, 185/135 7 Burpees Continue for 20 minutes (10 rounds), or as long as possible. D. Core + … Continue reading →

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