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Friday, August 22

Some of the 9am regulars!

Strength: 1RM Front Squat

Metcon: 5 Rounds
5 Back Squats Squats
15 sit-ups
10 box jumps

*9am doesn’t have to do the work out, come on…it’s their last morning to get away with it. Basketball at 9am!

Daily Workout

Thursday, August 21

Amanda banging out some strict pull-ups!

Strength:
A. Pull-ups 4 x 3-7 reps
B. Weighted Push-ups 4 x 3-7 reps

Metcon: 10 minute AMRAP
30 double unders
6 DB snatches

Daily Workout

Tue 19AUG14

AM
All 90% hard effort
30 sec. AD
rest 2:30
x5

rest 7 min

30 sec. kbs 53#
rest 2:30
x5

PM
A. SJ from blocks; 2.2.2 x4; rest 10 sec.; rest 2-3 min btw sets… 54 more words

Daily Workout

Wednesday, August 20

Joe with no more room on the bar to add weight!

Strength: Deadlift 1RM

Metcon: 21-15-9
Deadlift
KB swing

Daily Workout

The Clock Watcher

Sunday night was one of those nights where I fell asleep on time-ish (yet another thing I’m trying to be more consistent about and succeeding about half of the time) but woke up every 45 minutes or so.  678 more words

Basis

Mon 18AUG14

PM
A. FS @30X1; 5,4,3,2,1,3; rest 2-3 min
B. emom- 12 min
odd- 2 rope climbs
even- pendlay row @3131; 3-5 reps
C. emom- 10 min… 48 more words

Daily Workout

Tuesday, August 19

Kat getting triple extension during some cleans!

Strength: EMOM for 10 mins
1 pull
1 power clean

Metcon:
4-5 Rounds
4 Hang Cleans
4 Front Squats
100m Run

Daily Workout