tag:blogger.com,1999:blog-44728725397584594162026-03-31T14:33:12.814-05:00Anonymoushttp://www.blogger.com/profile/09282364518275478081noreply@blogger.comBlogger3305125tag:blogger.com,1999:blog-4472872539758459416.post-90743525171487774462020-03-18T21:05:00.003-05:002020-03-18T21:05:57.229-05:00<div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-bottom: 6px;"> By order of the Ft. Hood Commanding General: All fitness classes are temporarily cancelled.&nbsp;</div> <div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-bottom: 6px;"> <br /></div> <div style="background-color: white; color: #1d2129; display: inline; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-top: 6px;"> Remember- consistency is key. Work out on your own however you can. If you've joined us on <b>SugarWOD </b>(email us for details!), workouts will still be made available, to include those that can be done at home.</div> <div> <div style="background-color: white; color: #1d2129; display: inline; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-top: 6px;"> <br /></div> </div> <div> <div style="background-color: white; color: #1d2129; display: inline; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-top: 6px;"> Stay fit, Centurions! We'll be back before you know it.</div> </div> Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com2tag:blogger.com,1999:blog-4472872539758459416.post-12732002382129483792020-03-11T19:13:00.000-05:002020-03-11T19:13:34.501-05:00<br /> <div class="MsoNormal"> <b>STRENGTH</b><o:p></o:p></div> <div class="MsoNormal"> Strict press<o:p></o:p></div> <div class="MsoNormal"> 5x5@80%<o:p></o:p></div> <div class="MsoNormal"> <br /></div> <div class="MsoNormal"> <b>METCON</b><o:p></o:p></div> <div class="MsoNormal"> For time <o:p></o:p></div> <div class="MsoNormal"> 100 double unders<o:p></o:p></div> <div class="MsoNormal"> 20 GHD sit ups <o:p></o:p></div> <div class="MsoNormal"> 20 box jump overs 30/24<o:p></o:p></div> <div class="MsoNormal"> 25 T2B<o:p></o:p></div> <div class="MsoNormal"> 20 Box jump overs 30/24<o:p></o:p></div> <div class="MsoNormal"> 20 GHD sit ups <o:p></o:p></div> <div class="MsoNormal"> 100 double unders<o:p></o:p></div> <br />Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com0tag:blogger.com,1999:blog-4472872539758459416.post-55268118461050281042020-03-10T05:35:00.000-05:002020-03-10T05:35:02.961-05:00<br /> <div class="MsoNormal"> <b>STRENGTH</b><o:p></o:p></div> <div class="MsoNormal"> Work to a heavy<o:p></o:p></div> <div class="MsoNormal"> 2-rep Pause bench press <o:p></o:p></div> <div class="MsoNormal"> <br /></div> <div class="MsoNormal"> <b>METCON</b><o:p></o:p></div> <div class="MsoNormal"> 10 rounds <o:p></o:p></div> <div class="MsoNormal"> 6/5 C2B pull-ups <o:p></o:p></div> <div class="MsoNormal"> 12/10 Hand release push-ups <o:p></o:p></div> <br />Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com0tag:blogger.com,1999:blog-4472872539758459416.post-38946561271833522722020-03-09T00:56:00.002-05:002020-03-09T00:56:16.233-05:00<br /> <div class="MsoNormal"> <b style="mso-bidi-font-weight: normal;">STRENGTH<o:p></o:p></b></div> <div class="MsoNormal"> Back squat <o:p></o:p></div> <div class="MsoNormal"> 5x5 @80%<b><o:p></o:p></b></div> <div class="MsoNormal"> <br /></div> <div class="MsoNormal"> <b style="mso-bidi-font-weight: normal;">METCON<o:p></o:p></b></div> <div class="MsoNormal"> 4 rounds <o:p></o:p></div> <div class="MsoNormal"> 20 KB swings 53/35<o:p></o:p></div> <div class="MsoNormal"> 50 Air squats <o:p></o:p></div> <div class="MsoNormal"> 50 ft walking lunge with KB<o:p></o:p></div> <br />Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com0tag:blogger.com,1999:blog-4472872539758459416.post-57704886489868436592020-03-05T00:53:00.002-06:002020-03-05T00:53:37.611-06:00<br /> <div class="MsoNormal"> <b>STRENGTH</b><o:p></o:p></div> <div class="MsoNormal"> Bench press<o:p></o:p></div> <div class="MsoNormal"> 5x3 @ 80% <o:p></o:p></div> <div class="MsoNormal"> <br /></div> <div class="MsoNormal"> <b>METCON</b></div> <div class="MsoNormal"> 10 min AMRAP</div> <div class="MsoNormal"> <o:p></o:p></div> <div class="MsoNormal"> 2 C2B<o:p></o:p></div> <div class="MsoNormal"> 2 HSPU<o:p></o:p></div> <div class="MsoNormal"> 2 Pistols<o:p></o:p></div> <div class="MsoNormal"> 4 C2B<o:p></o:p></div> <div class="MsoNormal"> 4 HSPU<o:p></o:p></div> <div class="MsoNormal"> 4 Pistols<o:p></o:p></div> <div class="MsoNormal"> 6 C2B<o:p></o:p></div> <div class="MsoNormal"> 6 HSPU<o:p></o:p></div> <div class="MsoNormal"> 6 Pistols<o:p></o:p></div> <div class="MsoNormal"> Add 2 reps each rounds <o:p></o:p></div> <div class="MsoNormal"> <br /></div> <div class="MsoNormal"> Target: 12-14 rounds <o:p></o:p></div> <br />Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com0tag:blogger.com,1999:blog-4472872539758459416.post-46325702115724696822020-03-04T08:44:00.002-06:002020-03-04T08:44:39.071-06:00<br /> <div class="MsoNormal"> <b style="mso-bidi-font-weight: normal;">STRENGTH<o:p></o:p></b></div> <div class="MsoNormal"> Deadlift:<o:p></o:p></div> <div class="MsoNormal"> 5x5 @80%<o:p></o:p></div> <div class="MsoNormal"> <br /></div> <div class="MsoNormal"> <b>METCON</b></div> <div class="MsoNormal"> For time:</div> <div class="MsoNormal"> <o:p></o:p></div> <div class="MsoNormal"> 50 wall balls 20/14<o:p></o:p></div> <div class="MsoNormal"> 40/30 cal row <o:p></o:p></div> <div class="MsoNormal"> 30 Alt KB snatches 70/50<o:p></o:p></div> <div class="MsoNormal"> 20 box jump overs 30/24<o:p></o:p></div> <div class="MsoNormal"> 15 bar muscle ups <o:p></o:p></div> <br />Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com0tag:blogger.com,1999:blog-4472872539758459416.post-42812376680420025662020-03-03T06:46:00.001-06:002020-03-03T06:47:04.678-06:00<b>STRENGTH</b><br /> EMOM for 9 min<br /> <div class="MsoNormal"> <o:p></o:p></div> <div class="MsoNormal"> 1 Squat Snatch @ 75%<o:p></o:p></div> <div class="MsoNormal"> <br /></div> <div class="MsoNormal"> <b>METCON</b><o:p></o:p></div> <div class="MsoNormal"> Every 6 minutes for 24 minutes:<o:p></o:p></div> <div class="MsoNormal"> 100 Double Unders<o:p></o:p></div> <div class="MsoNormal"> 10 Squat Snatches (115/75)<o:p></o:p></div> <div class="MsoNormal"> 50 Double Unders<o:p></o:p></div> <div class="MsoNormal"> 5 Squat Snatches (165/115)<o:p></o:p></div> <br />Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com1tag:blogger.com,1999:blog-4472872539758459416.post-72026547466640548142020-03-02T00:30:00.000-06:002020-03-02T00:30:34.066-06:00<br /> <div class="MsoNormal"> <b style="mso-bidi-font-weight: normal;">STRENGTH<o:p></o:p></b></div> <div class="MsoNormal"> Front Squat:<o:p></o:p></div> <div class="MsoNormal"> 3x3 @80%<b><o:p></o:p></b></div> <div class="MsoNormal"> <br /></div> <div class="MsoNormal"> <b style="mso-bidi-font-weight: normal;">METCON<o:p></o:p></b></div> <div class="MsoNormal"> For Time:<o:p></o:p></div> <br /> <div class="MsoNormal"> 5 Squat Cleans (185/125)<o:p></o:p></div> <div class="MsoNormal"> 75 Toes to Bar</div> <br /> <div class="MsoNormal"> <br /></div> <div class="MsoNormal"> <b style="mso-bidi-font-weight: normal;">Every time you break complete 5 squat cleans.<o:p></o:p></b></div> <br />Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com1tag:blogger.com,1999:blog-4472872539758459416.post-231743838222355902020-02-28T04:10:00.000-06:002020-02-28T04:12:50.796-06:00<br /> <div class="MsoNormal"> <b>STRENGTH</b><o:p></o:p></div> <div class="MsoNormal"> Hang Squat Snatch <o:p></o:p></div> <div class="MsoNormal"> Find a 3 Rep Max <o:p></o:p></div> <div class="MsoNormal"> *Do not drop the bar <o:p></o:p></div> <div class="MsoNormal"> <br /></div> <div class="MsoNormal"> <b>METCON</b><o:p></o:p></div> <div class="MsoNormal"> E4MOM x16 (Every 4 minutes for 16 minutes):<o:p></o:p></div> <div class="MsoNormal"> 15 GHD Sit-Ups <o:p></o:p></div> <div class="MsoNormal"> 9 Squat Snatches (135/95)<o:p></o:p></div> <div class="MsoNormal"> 6 Bar Muscle Ups <o:p></o:p></div> <br />Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com0tag:blogger.com,1999:blog-4472872539758459416.post-78665167106492419042020-02-26T23:55:00.004-06:002020-02-26T23:55:46.337-06:00<br /> <div class="MsoNormal"> <b>TIME TRIAL</b><o:p></o:p></div> <div class="MsoNormal"> 500-meter row <o:p></o:p></div> <div class="MsoNormal"> <br /></div> <div class="MsoNormal"> <b>METCON</b><o:p></o:p></div> <div class="MsoNormal"> 21-15-9:<o:p></o:p></div> <div class="MsoNormal"> Wall Balls (20/14)<o:p></o:p></div> <div class="MsoNormal"> Burpees<o:p></o:p></div> <br />Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com0tag:blogger.com,1999:blog-4472872539758459416.post-84909250355501759762020-02-26T10:48:00.001-06:002020-02-26T10:48:01.152-06:00<p><b>STRENGTH</b></p><p><span dir="LTR">15 min to work to a smooth single </span></p><p><span dir="LTR">1-Power clean +1-Hang Power clean </span></p><p></p><p><span dir="LTR"><br></span></p><p><b>METCON</b></p><p><span dir="LTR">3 rounds </span></p><p><span dir="LTR">8 HSPU</span></p><p><span dir="LTR">8 power cleans 185/115</span></p><p><span dir="LTR">80 double unders</span></p><p><span dir="LTR">8 power cleans 185/115</span></p><p><span dir="LTR">8 HSPU </span></p><p><span dir="LTR">Rest 2 min between rounds </span></p><p></p><p><span dir="LTR">*Target time is 5 min per round; scale to achieve time domain</span></p><p></p>Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com0tag:blogger.com,1999:blog-4472872539758459416.post-30711218420696196232020-02-24T22:16:00.001-06:002020-02-24T22:16:53.737-06:00<p><b>STRENGTH</b></p><p><span dir="LTR">Push press </span></p><p><span dir="LTR">7x2@80% </span></p><p><span dir="LTR">* If you don’t have a 1RM work to a heavy double </span></p><p><span dir="LTR"><br></span></p><p></p><p><b>METCON</b></p><p><span dir="LTR">20 min AMRAP:</span></p><p><span dir="LTR">400 meter run </span></p><p><span dir="LTR">50 FT walking lunges </span></p><p><span dir="LTR">25 shoulder to overhead 95/65 </span></p><p></p><p><span dir="LTR"><br></span></p><p>* Scale to complete 6 rounds&nbsp;</p>Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com0tag:blogger.com,1999:blog-4472872539758459416.post-89473726097198139762020-02-23T19:37:00.000-06:002020-02-23T19:37:14.476-06:00Welcome back, Centurions!<div><br></div><div><p><b>STRENGTH</b></p><p>Front Squat:</p><p><span dir="LTR">5x5@80%</span></p><p><span dir="LTR">* If you don’t have a 1RM work to a heavy set of 5 reps</span></p><p></p><p><b><br></b></p><p><b>METCON</b><br></p><p><span dir="LTR">21-15-9:</span></p><p>Deadlifts (225/155)</p><p><span dir="LTR">Chest-to-Bar Pull-ups&nbsp;</span></p></div>Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com0tag:blogger.com,1999:blog-4472872539758459416.post-59581801747401763382020-02-21T19:41:00.000-06:002020-02-21T19:41:46.427-06:00<br /> <div class="MsoNormal"> <b>Teams of 2!</b><o:p></o:p></div> <div class="MsoNormal"> For Time:<o:p></o:p></div> <div class="MsoNormal"> 3k Row (cumulative w/partner in plank)<o:p></o:p></div> <div class="MsoNormal"> <br /></div> <div class="MsoNormal"> Then…<o:p></o:p></div> <div class="MsoNormal"> <br /></div> <div class="MsoNormal"> 50 Synchronized Burpee Box Step-Ups (24"/20")<o:p></o:p></div> <div class="MsoNormal"> 50 Cumulative Wall Balls (20/14)<o:p></o:p></div> <div class="MsoNormal"> 50 Synchronized Walking Lunges<o:p></o:p></div> <br />Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com0tag:blogger.com,1999:blog-4472872539758459416.post-61021726729566827122020-02-21T01:39:00.001-06:002020-02-21T01:39:49.469-06:00<br /> <div class="MsoNormal"> <b>STRENGTH (Dynamic effort. Be explosive)</b><o:p></o:p></div> <div class="MsoNormal"> Deadlift <o:p></o:p></div> <div class="MsoNormal"> 8x2 @ 80%<o:p></o:p></div> <div class="MsoNormal"> Scale: For those without a 1RM for calculation, work up to a moderate 2 rep.<o:p></o:p></div> <div class="MsoNormal"> <o:p><br /></o:p></div> <div class="MsoNormal"> <o:p><b>METCON</b>&nbsp;</o:p></div> <div class="MsoNormal"> AMRAP 5 min <o:p></o:p></div> <div class="MsoNormal"> 50 Double Unders<o:p></o:p></div> <div class="MsoNormal"> 10 Thrusters (95/65)<o:p></o:p></div> <div class="MsoNormal"> <br /></div> <div class="MsoNormal"> <b>5 min rest </b><o:p></o:p></div> <div class="MsoNormal"> <br /></div> <div class="MsoNormal"> AMRAP 5 min <o:p></o:p></div> <div class="MsoNormal"> 35 Double Unders<o:p></o:p></div> <div class="MsoNormal"> 7 Thrusters&nbsp; (135/105)<o:p></o:p></div> <br />Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com0tag:blogger.com,1999:blog-4472872539758459416.post-54699087460702424232020-02-19T21:33:00.004-06:002020-02-19T21:33:55.363-06:00<br /> <div class="MsoNormal"> <b style="mso-bidi-font-weight: normal;">"Barbra"<o:p></o:p></b></div> <div class="MsoNormal"> 5 Rounds <o:p></o:p></div> <div class="MsoNormal"> 20 pull-ups <o:p></o:p></div> <div class="MsoNormal"> 30 push-ups<o:p></o:p></div> <div class="MsoNormal"> 40 sit-ups <o:p></o:p></div> <div class="MsoNormal"> 50 air squats <o:p></o:p></div> <div class="MsoNormal"> <b style="mso-bidi-font-weight: normal;"><br /></b></div> <div class="MsoNormal"> <b style="mso-bidi-font-weight: normal;">*3 min rest between rounds <o:p></o:p></b></div> <br />Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com0tag:blogger.com,1999:blog-4472872539758459416.post-28960520834235087672020-02-18T21:50:00.000-06:002020-02-18T21:50:08.661-06:00<br /> <div class="MsoNormal"> <b>TECHNIQUE</b></div> <div class="MsoNormal"> <b>Power Clean and Jerk </b><o:p></o:p></div> <div class="MsoNormal"> 5x3 @80%<o:p></o:p></div> <div class="MsoNormal"> *If you don’t have a 1RM for calculation, work to a heavy triple.<o:p></o:p></div> <div class="MsoNormal"> ** Drop and reset. No cycling!<o:p></o:p></div> <div class="MsoNormal"> ***Is this too many asterisks?</div> <div class="MsoNormal"> <br /></div> <div class="MsoNormal"> <br /></div> <div class="MsoNormal"> <b>METCON</b></div> <div class="MsoNormal"> For Time:</div> <div class="MsoNormal"> 25 Power Clean and Jerk 135/95</div> <div class="MsoNormal"> <o:p></o:p></div> <div class="MsoNormal"> 50 Bar Facing Burpees<o:p></o:p></div> <br />Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com0tag:blogger.com,1999:blog-4472872539758459416.post-24389282327469792552020-02-17T21:28:00.001-06:002020-02-17T21:28:25.471-06:00Welcome back, Centurions!<br /> <br /> <br /> <div class="MsoNormal"> <b style="mso-bidi-font-weight: normal;">STRENGTH<o:p></o:p></b></div> <div class="MsoNormal"> Back Squat 5x3 @ 80%<b><o:p></o:p></b></div> <div class="MsoNormal"> <br /></div> <div class="MsoNormal"> <o:p><b>METCON</b></o:p></div> <div class="MsoNormal"> 21-15-12-9:</div> <div class="MsoNormal"> 200m Run <o:p></o:p></div> <div class="MsoNormal"> Toes to Bar</div> <div class="MsoNormal"> <br /></div> <div class="MsoNormal"> <b style="mso-bidi-font-weight: normal;"><i>Rest 3 min...</i><o:p></o:p></b></div> <div class="MsoNormal"> <br /></div> <div class="MsoNormal"> 21-15-12-9:<b><o:p></o:p></b></div> <div class="MsoNormal"> 200m Run <o:p></o:p></div> <div class="MsoNormal"> Handstand Push-Ups<b><o:p></o:p></b></div> <br />Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com0tag:blogger.com,1999:blog-4472872539758459416.post-53833335738573380462020-02-16T08:06:00.000-06:002020-02-16T08:06:14.208-06:00Closed/Rest Day<br /> <br /> Let's be honest. You probably need one after this week. Rest days are essential for athlete development, as it's during rest (particularly sleep) that the body reconstructs and improves!Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com0tag:blogger.com,1999:blog-4472872539758459416.post-14974833684445251352020-02-14T21:01:00.001-06:002020-02-14T21:01:44.755-06:00"Nancy"<div>5 Rounds for Time:</div><div>400m Run</div><div>15 Overhead Squats (95/65)</div>Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com0tag:blogger.com,1999:blog-4472872539758459416.post-76926877310265457562020-02-12T21:15:00.001-06:002020-02-12T21:15:22.632-06:00<br /> <div class="MsoNormal"> <b>Strength </b><o:p></o:p></div> <div class="MsoNormal"> 1 RM bench press<o:p></o:p></div> <div class="MsoNormal"> <o:p><br /></o:p></div> <div class="MsoNormal"> <o:p>Then...</o:p></div> <div class="MsoNormal"> <br /></div> <div class="MsoNormal"> <b>Met-con!</b><o:p></o:p></div> <div class="MsoNormal"> 2 sets of...</div> <div class="MsoNormal"> <o:p></o:p></div> <div class="MsoNormal"> <br /></div> <div class="MsoNormal"> 3 Rounds:<o:p></o:p></div> <div class="MsoNormal"> 15 Deadlifts (185/125)<o:p></o:p></div> <div class="MsoNormal"> 15 Bar Facing Burpees<o:p></o:p></div> <div class="MsoNormal"> <br /></div> <div class="MsoNormal"> 5 minute rest between sets.<o:p></o:p></div> <br />Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com0tag:blogger.com,1999:blog-4472872539758459416.post-55967812908391693102020-02-11T19:50:00.001-06:002020-02-12T10:02:28.853-06:00<div> <div> Strength:</div> <div> 15 min to work to a heavy clean and jerk&nbsp;</div> <div> <span style="font-size: 16px;"><br /></span></div> <div> <span style="font-size: 16px;">Met-con:</span>&nbsp;</div> <div> <span style="font-size: 16px;">For time&nbsp;</span></div> <div> <span style="font-size: 16px;">200 Double Unders&nbsp;</span></div> <div> <span style="font-size: 16px;">30 GHD sit ups&nbsp;</span></div> <div> <span style="font-size: 16px;">20 Kettlebell Snatches (70/53)</span></div> <div> <span style="font-size: 16px;">30 GHD sit ups</span></div> <div> <span style="font-size: 16px;">20 Power Cleans (155/105)</span></div> <div> <span style="font-size: 16px;">30 GHD sit ups&nbsp;</span></div> <div> <br /></div> </div> <div> <br /></div> **NOTE:&nbsp;The gym is closed on Friday, Sunday, and Monday. We will have only the 10:30 class on Saturday. There will be no 0700 Class.Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com0tag:blogger.com,1999:blog-4472872539758459416.post-42962078099356008982020-02-10T22:13:00.001-06:002020-02-10T22:13:39.958-06:00<br /> <div class="MsoNormal"> For time!</div> <div class="MsoNormal"> <br /></div> <div class="MsoNormal"> 27-21-15-9 of:</div> <div class="MsoNormal"> Front Squats (95/65)<o:p></o:p></div> <div class="MsoNormal"> 50 Foot Handstand Walk<o:p></o:p></div> <div class="MsoNormal"> <br /></div> <div class="MsoNormal"> 5 min rest, then...<o:p></o:p></div> <div class="MsoNormal"> <br /></div> <div class="MsoNormal"> 21-15-9 of:<o:p></o:p></div> Front Squats (135/95)<br /> <div class="MsoNormal"> 50 Foot Handstand Walk <o:p></o:p></div> <br />Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com1tag:blogger.com,1999:blog-4472872539758459416.post-11397209171100692512020-02-10T08:14:00.001-06:002020-02-10T08:14:31.422-06:00<br /> <div class="MsoNormal"> <b style="mso-bidi-font-weight: normal;">Monday <o:p></o:p></b></div> <div class="MsoNormal"> <br /></div> <div class="MsoNormal"> <b>2 Sets of the Following:</b></div> <div class="MsoNormal"> <b><br /></b></div> <div class="MsoNormal"> <b style="mso-bidi-font-weight: normal;">3 Rounds of:<o:p></o:p></b></div> <div class="MsoNormal"> <b style="mso-bidi-font-weight: normal;">50 walking lunges <o:p></o:p></b></div> <div class="MsoNormal"> <b style="mso-bidi-font-weight: normal;">5 C2B + 5 T2B<o:p></o:p></b></div> <div class="MsoNormal"> <b style="mso-bidi-font-weight: normal;"><br /></b></div> <div class="MsoNormal"> <b style="mso-bidi-font-weight: normal;">And...<o:p></o:p></b></div> <div class="MsoNormal"> <b style="mso-bidi-font-weight: normal;"><br /></b></div> <div class="MsoNormal"> <b style="mso-bidi-font-weight: normal;">3 Rounds of:<o:p></o:p></b></div> <div class="MsoNormal"> <b style="mso-bidi-font-weight: normal;">30/24 cal row <o:p></o:p></b></div> <div class="MsoNormal"> <b style="mso-bidi-font-weight: normal;">10 HSPU <o:p></o:p></b></div> <div class="MsoNormal"> <b style="mso-bidi-font-weight: normal;"><br /></b></div> <div class="MsoNormal"> <b style="mso-bidi-font-weight: normal;">Then a 5 minute rest between sets.<o:p></o:p></b></div> <br />Nickhttp://www.blogger.com/profile/13276842999455482280noreply@blogger.com0tag:blogger.com,1999:blog-4472872539758459416.post-63373901871302362362020-02-03T06:55:00.000-06:002020-02-03T06:55:47.461-06:00<div dir="ltr" style="text-align: left;" trbidi="on"> <b>Monday</b><span style="white-space: pre;"> </span><br /> Warm<span style="white-space: pre;"> </span>up<span style="white-space: pre;"> </span><br /> 400<span style="white-space: pre;"> </span>meter<span style="white-space: pre;"> </span>run<span style="white-space: pre;"> </span><br /> Then<span style="white-space: pre;"> </span><br /> Barbell<span style="white-space: pre;"> </span>warm<span style="white-space: pre;"> </span>up<span style="white-space: pre;"> </span><br /> Met-Con<br /> 21<span style="white-space: pre;"> </span>bar<span style="white-space: pre;"> </span>facing<span style="white-space: pre;"> </span>burpees<br /> 21<span style="white-space: pre;"> </span>Power<span style="white-space: pre;"> </span>clean<span style="white-space: pre;"> </span>and<span style="white-space: pre;"> </span>jerk<span style="white-space: pre;"> </span>115/75<br /> 15<span style="white-space: pre;"> </span>bar<span style="white-space: pre;"> </span>facing<span style="white-space: pre;"> </span>burpees<br /> 15<span style="white-space: pre;"> </span>Power<span style="white-space: pre;"> </span>clean<span style="white-space: pre;"> </span>and<span style="white-space: pre;"> </span>jerk<span style="white-space: pre;"> </span>115/75<br /> 9<span style="white-space: pre;"> </span>bar<span style="white-space: pre;"> </span>facing<span style="white-space: pre;"> </span>burpees<br /> 9<span style="white-space: pre;"> </span>Power<span style="white-space: pre;"> </span>clean<span style="white-space: pre;"> </span>and<span style="white-space: pre;"> </span>jerk<span style="white-space: pre;"> </span>115/75<br /> rest<span style="white-space: pre;"> </span>5<span style="white-space: pre;"> </span>min<span style="white-space: pre;"> </span><br /> 15<span style="white-space: pre;"> </span>bar<span style="white-space: pre;"> </span>facing<span style="white-space: pre;"> </span>burpees<br /> 15 Power<span style="white-space: pre;"> </span>clean<span style="white-space: pre;"> </span>and<span style="white-space: pre;"> </span>jerk<span style="white-space: pre;"> </span>135/95<br /> 12<span style="white-space: pre;"> </span>bar<span style="white-space: pre;"> </span>facing<span style="white-space: pre;"> </span>burpees<br /> 12 Power<span style="white-space: pre;"> </span>clean<span style="white-space: pre;"> </span>and<span style="white-space: pre;"> </span>jerk<span style="white-space: pre;"> </span>135/95<br /> 9<span style="white-space: pre;"> </span>bar<span style="white-space: pre;"> </span>facing<span style="white-space: pre;"> </span>burppes<br /> 9<span style="white-space: pre;"> </span>Power<span style="white-space: pre;"> </span>clean<span style="white-space: pre;"> </span>and<span style="white-space: pre;"> </span>jerk<span style="white-space: pre;"> </span>135/95<br /> rest<span style="white-space: pre;"> </span>5<span style="white-space: pre;"> </span>min<br /> 12<span style="white-space: pre;"> </span>bar<span style="white-space: pre;"> </span>facing<span style="white-space: pre;"> </span>burpees<br /> 12 Power<span style="white-space: pre;"> </span>clean<span style="white-space: pre;"> </span>and<span style="white-space: pre;"> </span>jerk<span style="white-space: pre;"> </span>155/105<br /> 9<span style="white-space: pre;"> </span>bar<span style="white-space: pre;"> </span>facing<span style="white-space: pre;"> </span>burpees<br /> 9 Power<span style="white-space: pre;"> </span>clean<span style="white-space: pre;"> </span>and<span style="white-space: pre;"> </span>jerk<span style="white-space: pre;"> </span>155/105<br /> 6<span style="white-space: pre;"> </span>bar<span style="white-space: pre;"> </span>facing<span style="white-space: pre;"> </span>burpees<br /> 6 Power<span style="white-space: pre;"> </span>clean<span style="white-space: pre;"> </span>and<span style="white-space: pre;"> </span>jerk<span style="white-space: pre;"> </span>155/105<br /> <br /> <b>Tuesday</b><span style="white-space: pre;"> </span><br /> Warm<span style="white-space: pre;"> </span>up<span style="white-space: pre;"> </span><br /> Barbell<span style="white-space: pre;"> </span>warm<span style="white-space: pre;"> </span>up<br /> Then<span style="white-space: pre;"> </span><br /> Clean<span style="white-space: pre;"> </span>and<span style="white-space: pre;"> </span>jerk<span style="white-space: pre;"> </span>breakdown<span style="white-space: pre;"> </span><br /> Strength<span style="white-space: pre;"> </span><br /> In<span style="white-space: pre;"> </span>15<span style="white-space: pre;"> </span>min<span style="white-space: pre;"> </span>find<span style="white-space: pre;"> </span>a<span style="white-space: pre;"> </span>heavy<span style="white-space: pre;"> </span><br /> 2<span style="white-space: pre;"> </span>squat<span style="white-space: pre;"> </span>clean<span style="white-space: pre;"> </span>and<span style="white-space: pre;"> </span>1<span style="white-space: pre;"> </span>Jerk<span style="white-space: pre;"> </span><br /> Met-con<span style="white-space: pre;"> </span>(35min<span style="white-space: pre;"> </span>cap)<br /> 5<span style="white-space: pre;"> </span>sets<span style="white-space: pre;"> </span><br /> 400<span style="white-space: pre;"> </span>meter<span style="white-space: pre;"> </span>run<br /> 25<span style="white-space: pre;"> </span>wall<span style="white-space: pre;"> </span>balls<span style="white-space: pre;"> </span><br /> 400<span style="white-space: pre;"> </span>meter<span style="white-space: pre;"> </span>run<br /> 25<span style="white-space: pre;"> </span>T2B<br /> **<span style="white-space: pre;"> </span>rest<span style="white-space: pre;"> </span>4<span style="white-space: pre;"> </span>min<span style="white-space: pre;"> </span>b/t<span style="white-space: pre;"> </span>sets<br /> <br /> <b>Wednesday</b><span style="white-space: pre;"> </span><br /> Warm<span style="white-space: pre;"> </span>up<span style="white-space: pre;"> </span><br /> 5<span style="white-space: pre;"> </span>rounds<span style="white-space: pre;"> </span><br /> 10<span style="white-space: pre;"> </span>Box<span style="white-space: pre;"> </span>step<span style="white-space: pre;"> </span>ups<br /> 10<span style="white-space: pre;"> </span>PVC<span style="white-space: pre;"> </span>Pass<span style="white-space: pre;"> </span>throughs<br /> 10<span style="white-space: pre;"> </span>PVC<span style="white-space: pre;"> </span>OHS<br /> Met-con<br /> 4<span style="white-space: pre;"> </span>sets<span style="white-space: pre;"> </span><br /> 21<span style="white-space: pre;"> </span>Box<span style="white-space: pre;"> </span>jump<span style="white-space: pre;"> </span>overs<span style="white-space: pre;"> </span>24/20<br /> 15<span style="white-space: pre;"> </span>Overhead<span style="white-space: pre;"> </span>squats<span style="white-space: pre;"> </span>135/95<br /> 3<span style="white-space: pre;"> </span> bar<span style="white-space: pre;"> </span>muscle<span style="white-space: pre;"> </span>ups<br /> 15<span style="white-space: pre;"> </span>Overhead<span style="white-space: pre;"> </span>squats<span style="white-space: pre;"> </span>135/95<br /> 21<span style="white-space: pre;"> </span>box<span style="white-space: pre;"> </span>jump<span style="white-space: pre;"> </span>overs<br /> **rest<span style="white-space: pre;"> </span>5<span style="white-space: pre;"> </span>min<span style="white-space: pre;"> </span>B/T<span style="white-space: pre;"> </span>sets<br /> <br /> <br /> <br /> <br /> <br /> <br /> <br /> <br /> <br /> <br /></div> CenturionCrossfitforthoodhttp://www.blogger.com/profile/16278699399816829312noreply@blogger.com0