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2014
Archive for: June
30 Jun 2014

Tuesday 1st July

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A. Back Squat

9 x 4 sets @ 70%

B. AMRAP in 12 Mins of:

200m Run
12 x Box Jumps (24/20″)
10 x Ring Push Ups
8 x K2E

C. Finisher:

3 x 15 Good Mornings with Blue Band or 20kg bar

29 Jun 2014

Monday 30th June

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A. High-Hang Snatch

3 x 5 Sets @ 60%

B. The Ghost

6 rounds of:

1 minute of Rowing (Calories)
1 minute of Burpees
1 minute of Double-unders
1 minute rest

Score is total reps.

Great hip extension and receiving position – age 6.

27 Jun 2014

Saturday 28th June

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A. 12 Mins to work to 1RM Clean (Power or Squat)

B. ‘Blake’

4 RFT of:

30m Walking Lunge with 20/10kg plate overhead
30 x Box jump (24/20″)
20 x Wallball (9/7kg to 10′)
10 x Handstand Push-ups

HeroBlakeMclendon_th

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

26 Jun 2014

Friday 27th June

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A. Complete 5 sets of the complex (off racks):

1 x Heaving Snatch Balance
2 x Overhead Squats (as deep as possible while maintaining upright body position)

B. 10-1 for time of:

Toes 2 Bars
Pistols (alternating legs)
Superman/Back Extensions
Ab Mat Sit-ups x 2

C. Finisher: Weighted/Strict Pull-Ups

5 – 5 – 5 – 5 – 5

25 Jun 2014

Thursday 26th June

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A. EMOM for 6 Mins complete:

2 x Power Cleans
1 x Squat Clean

B. 12 Min AMRAP of:

10 x Thrusters (42.5/30kg)
7 x Pull Ups
5 x Ring Dips

or C. AWOD – “Heartbreak Kid”

3 RFT of:

10 x Front Squats (80/60kg)
20 x C2B Pull ups
50 x Double unders

24 Jun 2014

Wednesday 25th June

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A. Back Squat

7 – 7 – 7 – 7 – 7 @ 75%

B. 3 RFT of:

20 Calorie Row
3 x Rope Climbs to 15′
15 x Hand Release Push Ups

or C. AWOD: “Shlitz”

4 RFT:
400m Run
4 x Muscle ups
40 x Double unders

23 Jun 2014

Tuesday 24th June

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A. Hang Snatch

2 – 2 – 2 – 2 @ 80%

B. Push Jerk

3 – 3 – 3 – 3 @ 85%

Accumulate 50 x T2B in sets of 5 b/w sets.

C. Clean Pulls

5 – 5 – 5 – 5 @ 95% of Clean

22 Jun 2014

Monday 23rd June

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A. 4 x 400m

Men: On the 3:00
Ladies: On the 4:00

B. AMRAP in 10 Mins of:

10 x KB Swings (24/16kg)
10 x Goblet Squats (24/16kg)
10 x Burpees

C. Finisher:

3 x 15 Good Mornings with band or 15kg bar only

20 Jun 2014

Saturday 21st June

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To celebrate the 50th Birthday for one of our awesome members (she knows who she is)

‘Filthy Fifty’

For Time:

50 Box Jumps (24/20″)
50 Jumping pull-ups
50 KBS (16/12kg)
Walking Lunges (50 steps)
50 Knees to Elbows
50 Push Press (20/15kg)
50 Supermans (or 50 GHDs)
50 Wall Ball shots (9/7kg)
50 Burpees
50 Double Unders

Compare to 28 Dec 2013

19 Jun 2014

Friday 20th June

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A. Handstand Drills & Skills

10 Mins

B. ‘Nate’

20 Min AMRAP of:

2 x MU
4 x HSPU
8 x KB Swings (32/24kg)


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