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Saturday 12.9.2017

“FITNESS” & “PERFORMANCE” Teams of two must complete the following for time: 50 Burpee Buy In (this must be completed before anything else) 200 Kettlebell Swings 200 Box Jumps 2000 Meter Row Tasks can be partitioned and completed in any order the team chooses, but only one partner may be working at a time. You […]

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Friday 12.8.2017

“FITNESS” A. Three sets of: Single Arm Dumbbell Row x 8-10 reps each arm @2111 Rest 45 seconds Alternating Lateral Lunges x 8-10 reps each side @2011 Rest 45 seconds Half-Kneeling Landmine Press x 8-10 rep each side @2011 Rest 45 seconds Plank From Elbows x 40-60 seconds Rest 45 seconds B. In teams of […]

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Thursday 12.6.2017

“FITNESS” & “PERFORMANCE” Every 8 minutes, for 40 minutes (5 sets): Run 400 Meters 12 Front Squats* 12 Pull-ups Row 400 Meters *Choose a weight on the Front Squats that will challenge you to complete each set unbroken (or close to that) *Record your time for each set, and add them together for total working […]

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Wednesday 12.6.2017

“FITNESS” A. Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – 10-12 Strict Handstand Push-ups or L-Seated Dumbbell Presses @2111 Station 2 – 150-ft Heavy Sandbag or D-Ball Carry Station 3 – 10 Burpee Box Jump Overs Station 4 – 20 Russian Kettlebell Swings B. Three sets of: Reverse Snow Angels […]

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Tuesday 12.5.2017

“FITNESS” & “PERFORMANCE” A. Four sets of: Bulgarian Split Squat x 6 reps each leg @3011 Rest 60 seconds Strict Pull-ups x Max Reps* @2110 tempo OR 2-3 Strict Pull-ups + 4-6 Chest-to-Bar Pull-ups + 6-8 Kipping Pull-ups Rest 60 seconds *If you are using a band for assistance on these, use something that allows […]

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