Monthly Archives: October 2018

Wednesday, Squatober 31 Gym Open @ 6:05am

  Erin and Abby mix things up… PREPARATION: Row 750m/600m 10 Double KB Swings 10 Double KB Power Cleans STRENGTH: Take 25:00 to establish: a heavy 1 rep Power Clean for today Met-Con WOD: With 12:00 on the clock: Row … Continue reading

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Tuesday, Squatober 30 Gym Open @ 6:05am

Congrats to all the PR’s by this crew (and Sean, Jason and Donovan) PREPARATION: Row 40/28 calories 10 Shoulder Openers 3 reps of today’s Snatch Complex with light bar STRENGTH: 5 sets of the following Snatch Complex: 1 Power Snatch … Continue reading

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Monday, Squatober 29 Gym Open @ 5:15pm

We would like to congratulate our man, Action Jackson, for performing so well at The Atlas Games in Montreal this past weekend!! PREPARATION: Run 1 lap or Row 250m 20 Air Squats + 15 Sit Ups + 10 Push Ups … Continue reading

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Friday, Squatober 26 Gym Open @ 6:05am

PREPARATION: Row 22 Calories 10 DB Push Ups 10 Seated Single Arm DB Press 10 Single Arm DB Rows STRENGTH: Superset the following: Bench Press/Single Arm Row – use DBs for the entire session: 10 reps 8 reps 6 reps … Continue reading

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Thursday, Squatober 25 Gym Open @ 6:05am

PREPARATION: Row 750m/600m 10 Good Mornings 10 RDL Groovers 5 Inchworms 10 Mid-Back KB Thoracic Extension Squats STRENGTH: Using up to 20:00, Deadlift as follows: 1 set of 6 reps @ 50% 1 set of 5 reps @ 60% 1 … Continue reading

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Wednesday, Squatober 24 Gym Open @ 6:05am

PREPARATION: Row for 600m 8 Tall Cleans (from the toes) 6  single Cleans from the bumpers – pull fast under the bar STRENGTH: Five sets of: 3-Position Clean (mid-thigh, 2″ below the knee, from the floor) REST as needed Goal … Continue reading

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Tuesday, Squatober 23 Gym Open @ 6:05am

  PREPARATION: Row 30/24 Calories STRENGTH: Snatch Technique Warm-Up Two sets of: 3 reps of Snatch-Grip Romanian Deadlift  3 reps of Snatch High Pull from Below Knee  3 reps of Muscle-Snatch  3 reps of Overhead Squat  3 reps of Snatch … Continue reading

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