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Monthly Archive for: ‘February, 2014’

Saturday 3.1.14

**IMPORTANT**There will be no free 10 AM class Saturday morning. Oly will go on as scheduled. Don’t forget the RPM double under clinic is tomorrow at 12 and will run for 90 minutes. They will be bringing ropes if you would like to purchase one.

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Friday 2.28.14

1

Workout 14.1

10-minute AMRAP:
30 double-unders
15 power snatches, 75 / 55 lb.

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Thursday 2.26.14

Deadlift

2 x 4 @ 60%

2 x 3 @ 70%

3 x 1 @ 80%

Then…

6 RFT

8 Jump Squats 45/35

8 Push Press 45/35

8R/8L Speed Step

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Wednesday 2.26.14

3

Clean

2 x 4 @ 60%

2 x 3 @ 70%

3 x 1 @ 80%

Then….

“Clean Up” 8 min AMRAP

20 Hang Squat Clean (Buy In)

then….

3 Power Clean 95/65

5 Push-ups

7 Sit-ups

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Tuesday 2.25.14

1 Rep max – Behind the neck press

Then….

Team “Lil Eva”

4 RFT

400m run (100m each relay style)

30 KBS 53/35

30 Pull-ups

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Monday 2.23.14

2

1 Rep Max – Back Squat

Then…

“Team Groundhogs Day”

12 min AMRAP

12 Burpees

12 V-Ups

40 Dbl Unders

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Friday 2.21.14

15 min AMRAP

40 Burpees

30 Snatch 75/45

30 Burpees

30 Snatch 95/65

20 Burpees

30 Snatch 135/85

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Thursday 2.19.14

1

3×3 Deadlift @ 90%

Then….

8 Wall Balls every 30 seconds for 8 min

Then….

5 Min Dbl Under Tabata

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Wednesday 2.19.14

1

Teams of 2

140 Pull-ups

140 KBS 53/35

140 Dbl Unders

140 Overhead Squats 95/65

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Tuesday 2.18.14

3×3 Behind the neck press @ 90%

Then…

EMOM (Coaches time choice)

3 Snatch

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