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    • Oct 8, 2020
    • 1 min

    Thursday Oct 8th, 2020

    Hang Clean Complex 1 Hang Power Clean 1 Hang Squat Clean - build to heavy set then TEST DAY! Build to 1 RM Hang Squat Clean...
    • Oct 7, 2020
    • 1 min

    Wednesday Oct 7th, 2020

    Skill: Toes To Bar Strength: Push Press 4x8 Barbell Bentover Row 4x10 Vo2 Max Day! 3 Rounds: 800m Row 200m Run 15 Burpees
    • Oct 6, 2020
    • 1 min

    Tuesday Oct 6th, 2020

    12 min EMOM Min #1 Power clean 3 Touch & Go (heavy triple) Min #2 Double Unders x 50 (BRING YOUR ROPES!) Conditioning: For Time: 25 min...
    • Oct 5, 2020
    • 1 min

    Monday Oct 5th, 2020

    Part #1 Strength: Front Squat Cycle Week #2 4x6 W/4 Tempo @78-80% Part #2 Barbell RDL 3x10 each 10lbs heavier then next last week Part #3...
    • Oct 3, 2020
    • 1 min

    Sunday Oct 4th, 2020

    Buy In: 1000m Row 27-21-15-9 Hang Power Cleans 95/65 Wall Balls 20/15 Cash Out: 1000m Row 💥 A Matt Paonessa Special
    • Oct 2, 2020
    • 1 min

    Saturday Oct 3rd, 2020

    For Time: Split everything aside for burpees and run 60 DB Snatches 50 DB Thrusters 40 Synchro Burpees Run 800 m 40 Synchro Burpees 50 DB...
    • Oct 2, 2020
    • 1 min

    Friday Oct 2nd, 2020

    WHITTEN 5 RFT 22 KB Swings 53/35 22 Box Jump 24/20 400m Meter Run 22 Burpees 22 Wall Balls 20/14
    • Oct 1, 2020
    • 1 min

    Thursday Oct 1st, 2020

    Hang Power Snatch Building on last week Sets of 2 (10 min of work) Accessory: DB Bentover Row 3x10 each DB Curls 3x20 WOD: 12 min AMRAP...
    • Sep 30, 2020
    • 1 min

    Wednesday Sep 30th, 2020

    Skill: HSPU 10 - 15 min Partner WOD: 20 min AMRAP: 50 Deadlifts 275/185 50 Wall Balls 50 T2B 50 DB Push Press 50/35 50 Box Jump-Overs
    • Sep 29, 2020
    • 1 min

    Tuesday Sep 29th, 2020

    Strength: Week #1 Front Squat Cycle Front Squats 4x6 @75% 3 tempo down Barbell RDL 3x10 Conditioning: 4 Rounds: 3 Min Clock 10 Thrusters...
    • Sep 28, 2020
    • 1 min

    Monday Sep 28th, 2020

    Strength: Clean & Jerk 5x 2 + 2 80% Conditioning: 8 Rounds For Time 3 Cleans 185/125 (RX+205/135) 10/8 Cal Bike 12 KB Swings
    • Sep 26, 2020
    • 1 min

    Sunday Sep 26th, 2020

    Partner WOD 10 Rounds For Time: You go, I go: Buy In: 800m run 12 DB Front Squats 50/35 10 DB Snatch 50/35 8 burpees to a plate Cash Out:...
    • Sep 26, 2020
    • 1 min

    Saturday, September 26th, 2020

    PARTNER WOD: FOR TIME 100 Wall Balls 20/14 80 Hang Cleans 115/75 60 Box Jumps 24/20 50 Burpees 60 Box Jumps 24/20 80 Hang Cleans 115/75...
    • Sep 25, 2020
    • 1 min

    Friday, September 25th, 2020

    Strength: 5x3 Split Jerks Building + Band Pull-Aparts 5x15 Open WOD 18.1 Complete as many rounds as possible in 20 minutes of: •8...
    • Sep 24, 2020
    • 1 min

    Thursday, September 24th, 2020

    Strength: Squat Cleans Every 90 seconds: Building in weight 6x3 AHAP Pendlay Row 3x10 For Time: Descending Ladder 20, 15, 10 ,5 Squat...
    • Sep 23, 2020
    • 1 min

    Wednesday, September 23rd, 2020

    Strength: 10/15 min of work Hang Power Snatch Building heavy set of 2 Conditioning: 0-6:00 Row 30/20 Cals 10 Hang Power Snatch 6:00-12:00...
    • Sep 22, 2020
    • 1 min

    Tuesday, September 22nd, 2020

    Strength: Deadlift: 20 min 5x3 @ 80-85% VO2 MAX Class! 6 Rounds 2:00min Clock 1:1 Work to Rest 10 DB Hang Cleans 10 Burpees 10 DB Snatch...
    • Sep 21, 2020
    • 1 min

    Monday, September 21st, 2020

    10 Min EMOM : Min #1 4 Squat Cleans 6 Push Press Min #2 Russian Swings x 15 70/53 GO DOWNLOAD SUGAR WOD & UPLOAD YOUR RESULTS (add...
    • Sep 20, 2020
    • 1 min

    Sunday, September 20th, 2020

    For Time: 27-21-15-9 Front Squat Push Jerk HRPU Row 250 Every 2 min 6 burpees* Or if you feel up to it the competition team is doing...
    • Sep 19, 2020
    • 1 min

    Saturday, September 19th, 2020

    24 min AMRAP Split as needed: 20 Hang Power Cleans 135/85 20 DB Hang Snatch 50/35 20 BBJO 24/20" 20 DB Box Step-Overs 20" Check...
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