Monday 12/18/17

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Strength Cycle: Cycle 3 – Week 2

Strength/Skill
OTM for 10min
Clean Complex @ 70+% of 1RM = Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
*You can build throughout sets, but start heavy and end even heavier

WOD
50 Burpees (S: Over Bar)
40 Pullups (S: CTB)
30 Deadlift – L: 155/105; S: 225/155
20 Power Cleans (S: 20 RMU/BMU)
*Cap = 12min. Fight to get to the end and then see if you can knock out your first MU. Or, fight to finish the heavy power cleans.

Cooldown
Hurdler’s Stretch
Scorpion Hold

Optional Run Programming
2 Rounds
Sprint 100m
Run 400m
Rest 3min
-then
Sprint 200m
Walk 400m
Rest 8min
-then
Run 400m
*The final 400m is an all-out test! Don’t let the prior work fatigue you too much. It’s just to warm up for the final 400m test.

Daily Reading
1. Trump Administration Moves To Kill Rules For Organic Eggs
2. Teaching Your Kids To Cook Is More Important Than Teaching Them To Play Soccer Or Hockey
3. 5 Pervasive Fat Loss Myths & The Actual Truths
4. How to Say No

Recent WODs

Monday 12/18/17

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Strength Cycle: Cycle 3 – Week 2 Strength/Skill OTM for 10min Clean Complex @ 70+% of 1RM = Power Clean + Push Jerk + Front Squat + Hang Squat Clean…

Unloaded 12/17/17

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Unloaded OTM for 10min: 5 2-DB Power Cleans – L: 30/20; S: 50/35 + L: 5; S: 10 Pushups *both in the minute -rest 3min, then: OTM for 10min: L:…

The Weekend WODs

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Saturday Teams of 2 80, 60, 40, 20 Wallballs – L: 20/14; S: 30/20 20, 40, 60, 80 Hang Power Cleans – L: 95/65; S: 135/95 *Cap = 15min. -rest…

Friday 12/15/17

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Strength Cycle: Cycle 3 – Week 1 Strength/Skill E3M12M 9 Deadlift *Touch & Go. Deadlift volume work, focus needs to be control! The more controlled you move, the more you’ll…

Unloaded 12/14/17

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Unloaded 5 Rounds 1min Max 2-DB Floor Press – L: 30/20; S: 50/35 1min Max Row/Bike for Distance 1min Max RKBS – L: 53/35; S: 70/53 -rest until 20:00, then:…

Thursday 12/14/17

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Strength Cycle: Cycle 3 – Week 1 Strength/Skill E3M15M 5 Push Jerk @ 65% *Work on extending then pushing aggressively under the bar. + L/S: 30sec Max Distance on Bike…

Wednesday 12/13/17

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Strength Cycle: Cycle 3 – Week 1 Strength/Skill OTM for 10min 1 Snatch Complex @ 70% of 1RM Life = Power Snatch + Hang Power Snatch Sport = Squat Snatch…

Tuesday 12/12/17

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Strength Cycle: Cycle 3 – Week 1 Strength/Skill E3M15M 5 Back Squat @ 90% of last week’s 5RM *This is going to be hell on the legs. + L: 20…