Saturday 9/24/16
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Every 90 seconds for 12 minutes complete:
power clean + front squat + split jerk
Then:
4 rounds for time of:
200 meter sprint
50 meter farmer carries (62/44)
FRIDAY!! 9/23/16
Hero
A: Every 3 minutes on the minute for 15 minutes complete: 5 push presses
B: # rounds for time of:
10 clean and jerks (135/95)
10 chest to bar pull-ups
10 pistols
Thursday 9/22/16
Team Calhoun!
A: 3 rounds not for time of:
10 rear foot elevated dumbbell split squats (Each leg)
20 band face pulls
30 second hollow rock hold
B: 3 rounds for time of:
12 kettle bell snatches (53/35)
20 kettle bell thrusters (53/35)
Wednesday 9/21/16
A: Every 90 seconds for 12 minutes complete:
power snatch + hang power snatch + snatch balance
B: Complete 12 – 2 minute intervals of:
100m Sprit
5 pull-ups
10 push-ups
15 squat
Every 2 minutes
Tuesday 9/20/16
A: Rounds not for time of:
10 kettle bell front racked box step-ups (Per leg)
20 band pull-a-parts
10 Russian twists (45/25)
B: For time complete:
400 meter run
50 slam balls (30/20)
50 wall balls (20/14)
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