Thursday, January 22nd, 2015

Workout of the Day “You’re pretty awesome. Keep it up.” Back Squat Find your 3 rep max. then 8min AMRAP 8 Box Jump Overs 8 KB Swings 4 Wall Kick-ups Level 1: 20″/12″, 35#/26#, kick up with hands on a box Level 2: 24″/20″, 53#/35#, kick as high as you can Level 3: 24″/20″, 62#/44#…

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Wednesday, January 21st, 2015

Workout of the Day “Sweat + Sacrifice = Success” MOB: http://www.youtube.com/watch?v=TuXxwQfBdu8 Tabata: 8 rounds 30sec ON, 30sec REST Handstand Holds: http://www.youtube.com/watch?v=0WCAmeqQnSE then Tabata: 8 rounds, 10sec ON, 20sec REST Ring Support Holds then 15 minute AMrAP Front Rack Lunges *every time the bar comes off your shoulders run 200m*   Post your Total Reps to the Whiteboard.

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HAPPY BIRTHDAY LEILA!!!

Workout of the Day “Nothing feels better than a finished workout.” MOB: http://www.youtube.com/watch?v=Un1PDhrU3h0 Watch from 4:40 on. Clean Find your 5 rep max. then 7 Rounds For Time: 200 Meter Run 5 Pull-Ups 10 Pushups 15 Air Squats Post your TIME to the Whiteboard.

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Monday, January 19th, 2015

Workout of the Day “Stop wishing, start doing.” MOB: https://www.youtube.com/watch?v=fKjDEOqcPV0 Push Press Find your 5 rep max. then 3 Rounds 21 Front Squats  15 Chest to Bar pull ups or chin ups 9 Burpees Level 1: 75#/45#, banded pull ups or chin ups or ring rows Level 2: 95#/55#, Banded pull ups or chin ups Level…

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Friday, January 16th, 2015

Workout of the Day “You’re one workout away from a better mood.” MOB: http://www.youtube.com/watch?v=1KNZsE0RSzY Thruster: http://www.youtube.com/watch?v=r1nG-doI56k Find your 5 rep max. then 15min Partner AMRAP Partner A: 400m Run Partner B: 1 round of: 21 Burpees 15 T2B 9 Push Press **When both partners complete their roles, switch roles.** Level 1: 65#/45# Level 2: 95#/65# Level 3:…

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Thursday, January 15th, 2015

Workout of the Day “In the middle of difficulty lies opportunity.” MOB: http://www.youtube.com/watch?v=hPbZvtzgWx0 Chest to Bar Pull Ups 5, 5, 5 then Chest to Bar Chin Ups 5, 5, 5 then Complete For Time: “Buy In” 100 Double Unders + Then 7 Rounds of: 7 Burpees 7 Ball Slams Then “Buy Out” 100 Double Unders LEVEL…

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Wednesday, January 14th, 2015

Workout of the Day “Turn your cant’s into cans and your dreams into plans.” MOB: http://www.youtube.com/watch?v=k2j1cGdFAhM Workout of the Day Snatch: http://www.youtube.com/watch?v=hVTYRjSDyC4 Find your 1 rep max. then 3 Rounds 1min Stations Stations: Med Ball Cleans Pass Throughs Rowing (calories) 30 sec rest between rounds   Post your TOTAL REPS to the Whiteboard.  

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Tuesday, January 13th, 2015

Workout of the Day “Life begins at the end of your comfort zone.” MOB: watch from 2:15 on: https://www.youtube.com/watch?v=M7EB1ft8UxY Ring Dips 3, 3, 3, 3 then Ring Push Ups 5, 5, 5, 5 then Muscle Up Transitions then 9min AMRAP 9 Deadlifts 6 Hang cleans 3 Push Press Level 1: 75#/55# Level 2: 105#/75# Level 3:…

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