Monthly Archives: December 2019

Friday, December 20 Gym Open @ 6:05am

Thanks, Peter, for getting us back on line…. PREPARATION: Run/Ski/Air Assault 600m or Bike 1200m 20 Rubber Band Pull-aparts + 20 Rubber Band Flyes 10 DB Bench Press + 8 DB Flyes + 6 DB Rows 10 Thrusters with empty … Continue reading

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Thursday, Decembrrrr 19 Gym Open @ 6:05

PREPARATION: • Row/Ski 600m or Bike 1200m • 10 Good Mornings + 10 RDL STRENGTH:      

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Wednesday, December 18 Gym Open @ 6:05am

Our man, Chuck Bell, is crushing it in the ring! PREPARATION: Row/Ski/Air Assault for 600m or Bike for 1200m A How-To On Warming Up For The Clean STRENGTH: E2MO2M, for 16:00 (8 rounds), complete the following Complex 1 Power Clean … Continue reading

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Tuesday, December 17 Gym Open @ 6:05am

Such a  wonderful crew! PREPARATION: Row/Ski 500m or Bike 1000m Barbell Warm-Up – 5 reps of : Snatch with empty Barbell Snatch-Grip RDL Snatch Pull from Below Knee Muscle-Snatch Overhead Squat Snatch Push Press Snatch Balance (fast to receiving) Hang … Continue reading

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Monday, December 16 Gym Open @ 5:00pm

PREPARATION: Row/Ski 500m or Bike 1000m or Run 2 laps 20 Air Squats + 15 Goblet Squats + 10 OHS with bar 15 Sit Ups + 10 Push Ups + 5 Pull Ups STRENGTH: Every 90 seconds, for 7:30 (5 … Continue reading

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Friday, December 13 Gym Open @ 6:05am

PREPARATION: Row/Ski/Air Assault 500m or Bike 1000m 10 DB Bench Press + 8 DB Flyes + 6 DB Rows STRENGTH: Spend 15:00 building up to a heavy 1 rep Push Press, Push Jerk or Split Jerk lift start @ 50% … Continue reading

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Thursday, Deadcember 12 Gym Open @ 6:05am

We are doing this again soon…  PREPARATION: Row/Ski/Air Assault for 600m or Bike for 1200m 10 Inchworms 10 Good Mornings with light weight on bar 10 KB Hangs off of Box (stretch lower back) Hangman Rope or TRX supported “knee … Continue reading

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