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12/29/2017

12/28/2017

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Strength
15 Min
1 x Clean and Jerk

Metcon
For Time
30-25-20-15-10
Box Jump Over 24/20
KB Swings 53/35
Sit Ups
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12/28/2017

12/27/2017

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Metcon
50-40-30-20-10
Wall Balls (20/14)
-Rest 1 min between sets
* Goal is 1 to 2 sets, scale weight if needed. *



Core Work
Accumulate
5 mins of plank hold (Elbows)

Remaining time work on Double Unders

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12/27/2017

12/26/2017

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Strength
15 Min
Snatch (Snatch+Snatch Balance+OHS)


Metcon (AMRAP – Reps)12 min Amrap
12 Weighted Sit Ups
12 Deadlifts (185/125)
12 Burpee over Bar
​

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12/26/2017

12/25/2017

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Metcon

For Time
21-15-9
Pull ups
HSPU

Rest 2 minutes

21-15-9
Chest to bar
Push press 95/65

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12/22/2017

12/21/2017

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Strength
15 Min to find
1 Squat Snatch + 2 OHS



Metcon
Every 2 mins for 16 minutes
10 Thrusters 95/65
10 Bar Facing Burpees
*If you don’t complete the 20 reps in 2 minutes then rest the next 2 minutes and start again.
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12/21/2017

12/20/2017

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Metcon

For Time
60 Abmat Sit Ups
50 Wall Balls 20/14
400m Run
30 Box Jumps 24/20
20 HSPU
30 Box Jumps
400m Run
50 Wall Balls
60 Abmat Sit Ups

*Left over time work on a skill

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12/20/2017

12/19/2017

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Metcon
​A.
7m EMOM
Row 200m

B.
7m AMRAP
3,6,9,12,etc
Hang clean 135/95
30 DUs after each round

C.
7m AMRAP
3,6,9,12,etc
KB swings
15 double unders after each round
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12/19/2017

12/18/2017

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Strength
15 Min EMOM
2 x Squat Clean & Jerk
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Metcon
16 Min AMRAP
10 Burpees
15 Shoulder to Overhead 95/65
20 Pull-Ups

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12/18/2017

12/17/2017

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For Time
2 Rounds:
Row 20 Cals
Deadlift x 20 225/155
rest 3:00

Repeat

With remaining class time work on a few gymnastics skills. Double Unders, BMU, RMU, Pull Ups, etc...
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12/15/2017

12/14/2017

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Strength
Five or Six sets of:
Shoulder Press @ 20X1 tempo
Rest 2 minutes between sets
​
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight


B.Metcon
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps 24/20
7 Burpees
7 Kettlebell Swings 53/35


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12/14/2017

12/13/2017

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Strength
Five sets of:
Back Squat @ 30X0 tempo
Rest 3 minutes after all sets above 75% of 1-RM

* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight


Metcon
In teams of three, row as many meters as possible in 12 minutes:
*Rotate partners every 500m.

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12/13/2017

12/12/2017

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Strength
Take 20-25 minutes and build to today’s 1RM Squat Snatch

​

Metcon
“Grace”
For time:
30 Ground to Overhead 135/95



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12/12/2017

12/11/2017

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Strength
5 sets of:
Floor Press x 2-4 @ 20X1
Rest 90 Seconds
Feet to Rig x 15 @ 3020
Rest 90 Seconds

Metcon
3 Rounds for Time
50 Double Unders
30 KB Swings 53/35
20 Dips

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12/11/2017

12/10/2017

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Strength
In 20 minutes find your 3-Rep Max Deadlift


Metcon
”Jackie”
For Time
1000m Row
50 Thrusters 45/33
30 Pull Ups
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12/8/2017

12/7/2017

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Strength
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 90 seconds

Metcon
For Time
20 Alternating KB Snatch 53/35
3 Muscle Ups
18 Alt KB Snatch
3 Muscle Ups
16 Alt KB Snatch
3 Muscle Ups
14 Alt KB Snatch
3 Muscle Ups
12 Alt KB Snatch
3 Muscle Ups
10 Alt KBSnatch
​3 Muscle Ups

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12/7/2017

12/6/2017

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Strength
Six sets of:
Squat Clean x 1.1.1
(rest 10 seconds between singles)


Metcon
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
6 Hang Squat Cleans 135/95
12 Box Jumps 24/20
(jump up, step down)

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12/6/2017

12/5/2017

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Metcon
​Four sets for max reps of:
2 Minutes of Double Unders
Rest 30 seconds
1 Minute of Handstand Push-Ups
1 Minute of Pull-Ups
Rest 30 seconds
2 Minutes of Rowing (for calories)
Rest 3 minutes

Score is total reps and calories
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12/5/2017

12/4/2017

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Strength
Five sets of:
Back Squat x 2-4 reps
Rest 2-3 minutes

Metcon

15m AMRAP
6 power cleans 135/95
12 hand release push ups
18 air squats
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12/4/2017

12/3/2017

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Strength
Four sets of:
Shoulder Press x 4-6 reps @ 2111
Rest 90 seconds
Weighted Pull-Up x 4-6 reps @ 21X0
Rest 90 seconds


Metcon
Three rounds for time of:
400 Meter Run
20 Shoulder to Overhead (115/75 lbs)

​

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