Wednesday 08.13.14

Wednesday 08.13.14

Weightlifting Wednesday
Build to a Heavy Single at each:
Pause Front Squat
Tall Clean
Squat Clean

Followed by...
On the Minute x 7 - 3 Squat Cleans (70%)

Box Brief -Double-Under Clinic on Aug 24. Save the date!

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Tuesday 08.12.14

Tuesday 08.12.14

"Strict Press Biathalon"
Run 800 Meters
21 Unbroken Strict Presses (95/65)
Run 800 Meters
18 Unbroken Strict Presses (95/65)
Run 800 Meters
15 Unbroken Strict Presse (95/65)
*200 Meter Penalty Run anytime the strict press is broken*

Box Brief - 31Heroes is this weekend. Sign up now so you get your t-shirt on time!

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Monday 08.11.14

Monday 08.11.14

"Karabel"
AMRAP 15:
3 Power Snatches (135/95)
15 Wallballs (20/14)

Box Brief - Special Message from Coach Kev

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Sunday 08.10.14

Sunday 08.10.14

* Open Gym 9AM - 11AM *
Front Squat
10 - 8 - 6 - 4 - 2
Choose One:
2K Row
10 Minute Assault Bike (Calories)
400m Bodyweight Sled Drag

Box Brief - Mobilize today! Even if it's a full rest day.

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Saturday 08.09.14

Saturday 08.09.14

"Eva"
5 rounds:
800 Meter Run
30 Kettlebell Swings (70/53)
30 Pull-Ups

Box Brief - 31Heroes in a week from today!

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Friday 08.08.14

Friday 08.08.14

"Shea"
5 rounds:
8 Strict Toes-to-Bar
8 Dumbbell Thrusters (35's / 25's)
14 Dumbbell Walking Lunges (35's / 25's)

Box Brief - Happy Birthday Diane Shea.

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