or

Monday, June 6, 2011

4 Rounds for time:
20 Games Push-ups (hands off the deck)
20 Weighted Walking Lunges (45/25#)
400m Run

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Friday, June 3, 2011

If you're back here looking for front squats, they're on the menu next week. The new squat stands are not yet in place. In the meantime, enjoy some tasty deadlift goodness:

Deadlift 3-3-3-3-3

Then, AMRAP 15 minutes:
20 MB Slams (20/14#)
20 Box Jumps
200m Run

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Thursday, June 2, 2011

Skill work: Medicine Ball Cleans

Then,
21, 15, 9 Reps for time of:
Overhead Squat (95/65#)
Ring Dips

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Wednesday, June 1, 2011

“Annie”
50,40,30,20,10 Reps for time of:
Double Unders
Sit-ups

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Tuesday, May 31, 2011

For time:
1200m Run
9 KB Swings (20kg/12kg)
9 Goblet Squats (20kg/12kg)
800m Run
15 KB Swings
15 Goblet Squats
400m Run
21 KB Swings
21 Goblet Squats

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Friday, May 27th, 2011

"The Seven"

7 Rounds for time of:
7 Handstand Push-ups
7 Thrusters (135/85#)
7 Knees-to-elbows
7 Deadlifts (245/155#)
7 Burpees
7 KB Swings (32/20kg)
7 Pull-ups

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Thursday, May 26, 2011

"Badger"
3 Rounds for time:
30 Squat Cleans (95/65#)
30 Pull-ups
800m Run

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Wednesday, May 25, 2011

Push Press 5-5-5-5-5

Then, 5 Rounds for time:
5 Pull-ups
10 Burpees
15 Box Jumps
20 KB Swings (24/16kg)

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Tuesday, May 24, 2011

Back Squat 5-5-5-5-5

Then, AMRAP 7 minutes:
15 Wall Ball (Rx: 20/14#, B/C: 14/6#)
15 Sumo Deadlift High Pulls (Rx: 95/65#, B: 75/55#, C: 45/30#)

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Monday, May 23, 2011

Skill work: Tall Cleans 3-3-3

Then, 3 Rounds for time:
5 Power Cleans (Rx: 155/95#, B: 105/65#, C: 65/30#)
10 Toes-to-bar
200m Sprint
5 Power Cleans (Rx: 155/95#, B: 105/65#, C: 65/30#)
10 Toes-to-bar
200m Sprint
Rest exactly 1 minute

* The tall clean is simply the third pull of the clean. It is begun with the lifter standing tall with no bend in the knees; some coaches will start the movement with flat feet and others on the toes. From this tall position, the lifter begins transitioning the feet from the pulling to receiving positions while pulling under the bar aggressively to receive it in the front squat position.
Click here for an example

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