Sunday 07.06.14

Sunday 07.06.14

Open Gym 9am - 11am

Deadlift
20 Rep Max

Burner
2:00 Assault Bike Test...

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Saturday 07.05.14

Saturday 07.05.14

Hawks and Mac
Teams of 2:
50-40-30-20-10
Wallballs (30, 20#)
Power Snatch (95, 65#)

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Friday 07.04.14

Friday 07.04.14

 Happy 4th of July!

One class at 8am

Team Nukes
Teams of 2:
8min Clock
1 mile run (switch every 400m)
Remaining time Max Burpees to Plate
10min Clock
1 mile run (switch every 400m)
Remaining time Max Ground to Overhead with Plate (45, 25#)
12min Clock
1 mile run (switch every 400m)
Remaining time Max Overhead Lunge with Plate (45, 25#)

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Thursday 07.03.14

Thursday 07.03.14

Boat Race
3 rounds of
500m Row
400m Run
-Rest 3 mins-

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Wednesday 07.02.14

Wednesday 07.02.14

Overhead Squat
Heavy Single

OTM x 15
One: 7 Overhead Squats (95, 65#)
Two: 45 second Plank
Three: 7 Strict Chest to Bar Pull-ups

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Tuesday 07.01.14

Tuesday 07.01.14

Black and Blue
5 rounds of
10 Power Cleans
10 Burpees

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