Wednesday, April 9th, 2014

Workout of the Day Bench Press Find your 1 rep max. then GHD 20 hip ext 20 sit ups 20 back ext 20 sit ups then 8min AMRAP 10 Wall Ball 10 KBS  LEVEL 1: 15#/10#, 26#/18# LEVEL 2: 15#/10#, 35#/ 26# LEVEL 3: 20#/15#, 53#/35#   Post your ROUNDS to the Whiteboard.  

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Monday, April 7th, 2014

Workout of the Day Thruster Find your 5 rep max. 5, 5, 5, 5, 5 then “Fran” 21-15-9 reps, for time: Thruster  Pull-ups LEVEL 1: 65#/45#, ring rows LEVEL 2: 75#/55#, banded pull ups LEVEL 3: 95#/65#   Compare to April 7th, 2014: https://highlandstrength.ca/monday-april-7th-2014/ Compare to    Post your TIME to the Whiteboard.

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Saturday, April 5th, 2014

  Workout of the Day “Gently Down the Stream” 500m row (partner 1) “Cindy” (Partner 2) 5 pull-ups 10 push-ups 15 squats When partner 1 finishes the row, the partners switch with partner 1 picking up where partner 2 left off in the Cindy AMRAP. Post your total rounds of Cindy to the Whiteboard.    …

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Friday, April 4th, 2014

Workout of the Day Deadlift Find your 10 rep max. then “Annie” 50-40-30-20-10 reps for time of: Double-unders Sit-ups LEVEL 1 single skips   LEVEL 2 1/2 DU Attempts/2x single skips   LEVEL 3 Rx’d   Post your TIME to the Whiteboard.  

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Saturday, March 29th, 2014

Workout of the Day “Deck of Cards” In teams of 3-4 Each team is given a deck of cards On the call of “3, 2, 1, GO!,” teams flip over the top card in the deck Each individual must complete the work associated with each card. One team member must row at all times (200m…

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