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4.30.2014

Warm Up Dynamic Drills 2 Rounds 5 Ring Rows 10 Push Press (45/35) Strength/Skill 4 Sets A1: Push Press x 8-10 reps – Rest 60 seconds A2: SA Bent Row x 8-10 reps @ 2111 – Rest 60 [...]

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4.29.2014

Warm Up 2 Rounds Row or Run 250m 15 Dislocates 10 T Push Ups 5 Ring Rows Workout of the Day 10 minutes @ 80% 5 NoPU Burpees 10 Abmat Sit Ups Row 250m Rest/Walk 5 minutes 10 minutes @ 80% 5 Toes [...]

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4.28.2014

Warm Up Dynamic Drills Then 2 Rounds 5 Inchworms 10 Good Mornings 15 Russian KBS Workout of the Day 5 Sets A1: RDL x 8-10 reps @ 3111 – Rest 60 seconds A2: SA Press x 8-10 per @ 21X1 [...]

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4.25.2014

Workout of the Day 10 Minute Invictus Capacity Test For Max reps or calories: 4 Minutes Row for calories Rest 60 seconds 3 Minutes  Pull Ups Rest 60 seconds 2 Minutes Bodyweight Back Squat [...]

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4.24.2014

Warm Up 2 Rounds 1 Length Bear Crawl 5 Inchworms 10 Good Mornings 5 Box Jumps Strength/Skill 5 Sets A1: Power Clean x 1.1.1.1 – Rest 10 seconds between reps A2: Box Jumps x 5 @ 13X1 – [...]

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4.23.2014

Warm Up Dynamic Drills Then 2 Rounds Run 250m 10 Wallslides 10 Ring Rows Strength/Skill A. Find 1RM Press For the press, perform the following reps and percentages: * Set 1 – 50% of possible 1-RM [...]

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4.21.2014

Warm Up Row 300m Dynamic Drills  Hip Mobility 2 Rounds 10 Goblet Squats @ 20X1 5 Box Jumps/Step Down Strength/Skill A: Find 1RM Back Squat Use the following percentages when building to [...]

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4.19.2014

Workout of the Day In teams of 2, partners will work together to complete as many rounds and reps as possible in 30 minutes of: Partner A –  Run 400m Partner B – AMRAP Hang Power [...]

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4.18.2014

Warm Up Dynamic Drills Then 2 Rounds 10 Scap Push Ups 10 T Push Ups Strength/Skill 3 Sets A1: CGBP x 2-4 reps @ 20X1 – Rest 45 seconds A2: Side Bridge x 30-45 per – Rest 45 seconds 3 [...]

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