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October 30, 2016

A)

5x5 front squat (15 minutes)

B)

8 RDS

3 thrusters (95/65)

6 bar facing burpees

9 pull ups

1 min rest

October 29, 2016

Station 1

400m run

30 Medball Cleans

30 Medball Russian Twists

Station 2

400m run

30 T2B

30 Ring Rows

Station 3

400m run

30 Alternating 1 arm KBS

30 Push ups

**each athlete will be assigned a station to start from

October 28, 2016

a)

8 rds

50 flutter kicks

down & back bear crawl

b)

5 rds

5 hang cleans

5 push press

5 front squats

October 27, 2016

5 RDFT

.75 mile AB (or) 400m row

7 burpee pull ups

14 lateral box jump overs

October 26, 2016

a)

8 EMOM

3 Romanian dead lifts

3 ring rows

b)

3x10 front rack lunges w/ KB (35/26)

c)

3000/2500 row

**every :90, 15KBS (35/26)

October 25, 2016

a)

21-15-9

box jumps (20'')

KBS (Russian 53/35)

b)

8 min AMRAP

5 T2B

5 AS

5 push ups

October 24, 2016

a)

5x5 Back squat

b)

10 min AMRAP

10 wallballs

10 cal AB

October 21, 2016

"Andrew"

2k row

1 mile run

2k row

October 21, 2016

a)

15 minutes

Find moderately heavy set of 2 power snatch 

b)

10-9-8-7-6-5-4-3-2-1 reps/rounds

Hang power snatch

Burpees over bar

October 20, 2016

50 KBS (35/26)

40 walking KB lunges

30 sit ups

20 goblet squats

10 KB upright rows 

800m run

10 KB upright rows

20 goblet squats

30 sit ups

40 walking KB lunges

50 KBS

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