Monday, December 29th “Bangarang”

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Monday, December 29th “Bangarang”

“Bangarang”
21 Power Snatches (95/65)
21 Burpees
21 Pull-Ups
15 Overhead Squats (95/65)
15 Burpees
15 Pull-Ups
9 Squat Snatches (95/65)
9 Burpees
9 Pull-Ups

Post time to comments

Strength- Front Squat 6×2

record highest weight

Friday, December 26th Partner Friday

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Friday, December 26th

Partner Friday

teams of 2

30-20-10-20-30

-cal airdyne/rower

-KB Sumo DL HP

-Burpee Box jumps (24/20)

-sit ups

Post time to comments

 

Strength- Deadlift 2rm

Wednesday, December 24th “12 days of Christmas”

 

 

 

 

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Wednesday, December 24th 9 am and 5:30pm only!!

1-Push Press (115/75)

2-24/20 box jumps

3-HRPU

4-Pull-ups

5-Ring Dips (x2 box dips)

6-Burpees

7-Air Squats

8-Situps

9-KB Swings (55/35)

10-Wall balls (20/14)

11 calorie row/airdyne

12-Toes to bar

post time to board

Tuesday, December 23rd

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Tuesday, December 23rd

OTM 16 min

odd- 5 power cleans

**add weight as possible every round

even- Double unders (30, 35, 40, 45, 50, 55, 60, 65) x2 singles

-record highest power clean weight and highest double unders achieved in minute

 

strength-

Strict press 6×2

 

Saturday, December 20th “Rudolph”

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Saturday, December 2oth

“Rudolph”

teams of 2

10-HSPU (10 pike push ups)

10-Power snatch (95/65)

10-toes to bar

10-Front rack luunges (95/65)

10 rounds (each partner completes 5)

*complete entire round and then switch

Post time and creative Christmas themed names to board

 

Cashout-Handstand walk/ hold practice

Friday, December 19th

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Friday, December 19th

OTMx 25

min 1- 10-15 cal airdyne

min 2- 10-15 goblet squats

min 3- 10-15 Hand release push ups

min 4-:45 plank

min 5- rest

Thursday, December 18th “Elephant in the Room”

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Thursday, December 18th

“Elephant in the Room”

15-12-9-6-3

-Power clean (135/95)

-Chest to bar pull ups (alt. pull ups or ring rows)

-after each round complete 30 Double unders (alt. 60 singles)

post time to board

Strength-

Sumo Deadlift 6×3

post highest weight attained

Wednesday, December 17th Partner Wednesday

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Partner Wednesday

December, 17th

teams of 2

-1000m row

then 3 rounds

40-Kb swings (70/45)

40-Burpees

40-Kb Sumo DL high pull (70/45)

40-sit ups

rest 1 min

*Divide all work evenly, only one person working at a time*

post time to the board

Strength- rest