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Category Archive for: ‘Workout of the Day’

Friday 4.12.19

4 Rounds 200m Run 18 Wall-balls 20/14 10 Toes to Bar Two minutes rest between rounds

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Thursday 4.11.19

Work up to a heavy Power Clean  

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Wednesday 4.10.19

Nancy 5 Rounds 400m Run 15 Overhead Squats 95/65   “Nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb.  Education will not; the world is full of educated derelicts.  Persistence and determination alone are omnipotent.” John C Maxwell …

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Tuesday 4.9.18

Teams of 2 100 Kettlebell Swings 53/35 80 Box Jump Overs 24/20 60 Pull-ups 40 Burpee over bar 20 Front Squats 135/95  

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Monday 4.8.19

Strength: Find new 5RM Back Squat Annie Double Unders 50-40-30-20-10 Sit-ups 50-40-30-20-10   “No, No. I do not have an addiction to suffering. I have an addiction to what the product of suffering is.” Matthew Fraser  

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Friday 4.5.19

P.O.S. 5 Rounds 30 Double Unders 20 Kettlebell Swings 53/35 10 Burpees  

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Thursday 4.4.19

Work up to a heavy Deadlift  

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Wednesday 4.3.19

4 min AMRAP x 3 8 Hang Cleans 115/75 8 Push Press 115/75 8 Box Jump Overs 24/20 4 min Rest   “What lies behind you and what lies in front of you,  pales in comparison to what lies inside of you.” Ralph Waldo Emerson  

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Tuesday 4.2.19

Teams of Two: 5 Rounds 1000/800m Row 14 Bar Muscle-ups  

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Monday 4.1.19

Strength: Back Squat 3×5 @95% 3 Rounds: 1 min Sandbag Hold 8/6 Strict Pull-ups 6/6 Weighted single-leg box squat 10 Seated Dumbbell Press   “It’s easy to beat up on yourself. It’s easy to compare your weaknesses to the strengths of others. It’s easy to neglect the good things that you are doing. Don’t forget how far you have come, …

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