121129 Thursday November 29th

Kettlebell Challenge:

As many reps as possible in 2 minutes:
Mens Weight 53lb
Ladies Weight 35lb

 

Jackie –  Complete the following for time:

1000 Meter Row
50 Thrusters (45/35)
30 Pull Ups

 

 

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121128 Wednesday November 28th

Team Perry

 

Option A – Overhead Squat 5-5-5-3-3-3

Option B – Tabata Row for distance

 

Workout:

10-9-8-7-6-5-4-3-2-1 Rep rounds of:

Plyo Push Ups – (to 45 lb plates)
Chest-2-Bar Pull Ups

 

 

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121127 Tuesday November 27th

2 ROUNDS FOR TIME OF:

25 – Box Jumps (24/20)
25 – Pull Ups
25 – Kettlebell Swings (53/35)
25 – Walking Lunge Steps
25 – Knees To Elbows
25 – Handstand Push Ups
25 – Wall Ball (20/14)
25 – Burpees
25 – Double Unders

 

 

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121126 Monday November 26th

Box Jump Victim #2 – Carlina – Gnarly, gonna look sweet in dress!

 

Advanced:

6 Sets @ 85% of 1RM Clean:

1 – Squat Clean
2 – Front Squats

Rest 2-3 minutes between sets

 

Clean Pulls 3 X 1.1.1. @ 1RM Clean

 

E2MOM  10 Minutes for each couplet (20 minutes total):

5 – Clusters (Squat Clean to Thruster) @ 50%1RM
10 – Toes To Bar

5 – Ground to Overhead @ 50% 1RM
10 – Box Jump (24/20)

 

Intermediate:

Row 1000 Meters (moderate pace)

Rest 5 minutes

20 Minute AMRAP:

10 – Deadlift
8 – Power Clean
6 – Push Press
4 – Burpees

 

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12112 Friday November 23rd

BACK SQUAT – 3-3-3-1-1-1

 

7 ROUNDS FOR TIME:

5 – Dead Hang Pull Ups
7 – Push Press (65% of Bodyweight)
9 – Toes To Bar
20 – Double Under / 11 – Box Jumps

If you can’t do double unders do the box jumps as a substitute and practice double unders after the workout for 2 minutes as a penalty!

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121120 Wednesday November 20th

Dianne/Elizabeth/Fran Medley. 

For Time in Teams of 2 with one person working at a time complete the following:

20 – Deadlifts (225/135)
20 – Handstand Push Ups
14 – Deadlifts
14 – Handstand Push Ups
8 – Deadlifts
8 – Handstand Push Ups
20 – Power Cleans (135/95)
20 – Ring Dips
14 – Cleans
14 – Ring Dips
8 – Cleans
8 – Ring Dips
20 – Thrusters (95/65)
20 – Pull Ups
14 – Thrusters
14 – Pull Ups
8 – Thrusters
8 – Pull Ups

Split the reps equally for each exercise but break them up any way you wish and complete all exercises in the order shown.  One bar per team so you have to be prepared to change the weights during the rest periods.  Pair up with someone able to use the same weights as you for the entire workout.  Scale as needed.

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121120 Tuesday November 20th

Congratulations to Joe Wilsback Sr on 2 successful 40″ box jumps… it’s a shame about the third attempt!  (damn! That’s gonna leave a mark!)

1 Mile Run For Time

Rest 5 minutes

7 – Rounds with one minute of each exercise

Wall Ball (20/14)

Sit Ups (Anchored)

This is a 14 minute workout with no rest between exercises or rounds.

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121119 Monday November 19th

Part 1:

3 Sets of:

5 – Deadlift

5 – Max Height Box Jump

Loading on the Deadlifts is 65,75,and 85%1RM increasing each set.

 

Part 2:

 30-25-20-15-10-5 Rep Rounds Of:

Pull Ups

Push Ups

Decreasing Rest intervals between rounds of 3 min, 2 min, 1min, 30 sec, 15sec.

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121116 Friday November 16th

 

6 Rounds of a 3 minute AMRAP of:

3 – Power Clean (@75% 1RM)

6 – Knees to Elbows

9 – Air Squats / 9 – Ring Dips

Do Air Squats on the odd numbered rounds and Ring Dips on the even numbered rounds

Rest 1 minute between each 3 minute round and record your total rounds completed

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