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Workout Of The Day

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Workout Of The Day
15 May / 2014

Friday 16th May

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A. Muscle Up Practice

B. 15 – 12 – 9 – 6 – 3 reps for time of:

Power Cleans (60/42.5kg)
Ring Dips

C. AWOD – 4 RFT of:

9 x Squat Cleans (70/50kg)
9 x HSPU
6 x Hang Power Cleans (70/50kg)
6 x Muscle ups

14 May / 2014

Thursday 15th May

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A. Front Squat

3 – 3 – 3 – 3

B. For time:

15 x Squat Cleans (42.5kg/30kg)
800m Run

15 x Thrusters
600m Run

15 x Front Squats
400m Run

15 x Push Press
200m Run

* Use same bar and weight for all movements.

13 May / 2014

Wednesday 14th May

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A. Cindy

20 Min AMRAP of:

5 x Pull Ups
10 x Push Ups
15 x Squats

or

B. AWOD – Mary

20 Min AMRAP of:

5 x HSPU
10 x Pistols
15 x Pull Ups

12 May / 2014

Tuesday 13th May

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A. 4 x 400m Sprints

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

B. 12 Min AMRAP of:

5 x T2B
10 x Burpees
15 x KB Swings (24/16kg)
30 x Double unders

Finisher:

4 x Blue Band Sprints (2 Up & Back)

11 May / 2014

Monday 12th May

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A. Hang Power Snatch

2 – 2 – 2 – 2

B. 5 Sets of the complex:

1 x Squat Clean
1 x Hang Power Clean
1 x Push Press
1 x Push Jerk

C. Back Squat

3 x 3 @ 85%

09 May / 2014

Saturday 10th May

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‘Rankel’

20 Min AMRAP of:

6 x Deadlift (100/70kg)
7 x Burpee pull-ups
10 x KB Swings (32/24kg)
Run 200 meters

rankel

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

08 May / 2014

Friday 9th May

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A. Hang Cleans

2 – 2 – 2 – 2 – 2

B. 21 – 15 – 9 – 6 – 3 reps for time of:

Push Ups
Front Squats (60/42.5kg)
Burpees

or C. AWOD – Nasty Girls

3 RFT of:

50 x Air Squats
7 x MU
10 x Hang Power Cleans (60/42.5kg)
*15 Cut Off

07 May / 2014

Thursday 8th May

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A. 3 RFT of:

Row 200m
20 x Air Squats
200m Run

B. 12 Min AMRAP of:

20 x DU
20 x Wall Ball (9/7kg)
20 x Jumping Alternating Lunges

06 May / 2014

Wednesday 7th May

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A. High Hang Snatch

2 – 2 – 2 – 2 – 2

B. 3 Rounds of ‘RJ’

3 RFT of:

Run 800 meters
15 ft Rope Climb, 5 ascents
50 x Push-ups

or C. AWOD – ‘Fore’

Max Reps in:
4 minutes of Clean and Jerks (60/42.5kg)
4 minutes of Rowing for Calories
4 minutes of Burpees

05 May / 2014

Tuesday 6th May

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A. Back Squat

3 – 3 – 3 – 3 – 3

B. 10 Min AMRAP of:

6 x Ring Dips
8 x Medball Cleans (9/7kg)
10 x Box Jumps (24/20″)

Finisher: Ab Complex x 5

3 x Hollow Rocks
3 x Superman
3 x V-Sit Ups
3 x V-Holds with twist (3 each side)


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