Tuesday, October 8th, 2013

Workout of the Day Muscle Up Progressions 1) False grip hangs 2) False grip ring pull ups 3) Ring Dips 4) Transition off of knees 5) Muscle Up then   12 minute AMRAP 10 ball slams 100m MB run 10 squats   LEVEL 1 Ball slams (10# or 4#) 100m run (no med ball)  …

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Friday, October 4th, 2013

Workout of the Day Snatch Balance Find your 5 rep max. 5, 5, 5, 5, 5 then Complete the following for time: LEVEL 1: 20 ring rows 40 box jumps (12″ box or plates) 400m Run  40 box jumps (12″ box or plates) 20 ring rows LEVEL 2: 20 pull ups (banded) 40 box jumps…

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Thursday, October 4th, 2013

Workout of the Day Handstand Walk Progressions 1) Weight shifting 2) Elbow/shoulder taps 3) Active/Passive Shoulders 4) Side-to-side walks then Chipper For Time: 20 Burpees 30 OH lunges 40 Ribbons 50 Ground to overhead  60 Double unders   LEVEL 1 15#/10# OH lunges and ribbons 15#/10# G2OH LEVEL 2 25#/15# OH lunges and ribbons 25#/15#…

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Wednesday, October 2nd, 2013

Workout of the Day Pull Ups 5, 5, 5 C2B Chin Ups 5, 5, 5 then “Diane” 21-15-9 reps, for time: Deadlifts Handstand push-ups LEVEL 1 Deadlifts (50% of bodyweight) Push Ups (bands if needed)   LEVEL 2 Deadlifts (75% of 1RM) Piking Push Ups   LEVEL 3 Deadlift (225 lbs / 155 lbs) Handstand…

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PALEO CHALLENGE!!!

Workout of the Day Shoulder Press Find your 1 rep max. then Back Squat Find your 1 rep max. then Deadlift Find your 1 rep max. then 12 minute AMRAP 5 Burpees 10 Sit ups 15 Squats Post your completed ROUNDS + additional REPs to the Whiteboard.

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Monday, September 30th, 2013

Workout of the Day Squat Clean 5, 5, 5, 5, 5 then Complete the following for time: 21-15-9 KB Swings 200m run between rounds   LEVEL 1: KB swings (15kg/12kg) (orange, blue)   LEVEL 2: KB swings (20kg/15kg) (grey, orange)   LEVEL 3: KB swings (32kg/24kg) (black, green)   Post your TIMES to the Whiteboard.

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Friday, September 27th, 2013

Workout of the Day Split Jerk Find your 10 rep max. 10, 10, 10, 10 then TABATA – 1 minute REST between LEVEL 3: Pass Throughs GHD Sit ups (4rds) Back Ext. (4rds) Ring Support Holds (10 sec holds) LEVEL 2: Pass Throughs (boxes) GHD Sit ups  (limit ROM) Ring Support Holds (arms in straps)…

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