Rounds and Reps

Tuesday,  August 9, 2016 20 Minute AMRAP: 400 Meter Run 25 Wall Balls (20,14)(14,10)(10,6) 25 Burpees Steady efficiency will be the key today.  20 Minutes can be a long time if you come out like a race horse.  Settle into a pace and try to keep...

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Elizabeastan

Monday, August 8, 2016 Front Squat: 8-8-8 Then, “Elizabeth” 21-15-9 Power Clean (135,95)(115,80)(75,55)(55,35) Ring Dips (pushups) Onward with the 8’s today!  Keep the weight as heavy as possible for all 3 sets of 8 and those...

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Flip Side

Saturday, August 6, 2016 For Time: 800 Meter Run 30 Snatches (95,65)(75,55)(55,35)(35,15) 800 Meter Run 30 Overhead Squats 800 Meter Run 30 Thrusters Everyone’s running has improved over the summer.  I know that it doesn’t feel like...

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Flames

Friday, August 5, 2016 400 Meter Run Time Trial Then, Deadlift: 3-3-3 We are going to switch things up a bit today.  The biggest goal of your hour in the gym this Friday will be to establish a solid 400 meter run time.  We will spend a good...

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Crash Test

Wednesday, August 3, 2016 Press: 8-8-8 Then, 2 Rounds for Reps: (rest 2 minutes btwn rnds) 2 Minute Bike (calorie) 2 Minute Double Under 2 Minute Row (calorie) Press it out today in sets of 8.  The same protocol the we have been doing.  Keep it...

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Midline Redline

Tuesday, August 2, 2016 For Time: 1200 Meter Run 60 Kettlebell Swings(53,35)(44,26)(26,18) 30 Thrusters(95,65)(75,55)(55,35)(35,15) 15 Toes to Bar(knee raises)(abmat) 1200 Meter Run It’s time again to head out on the CFBC track!  This one...

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