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Friday January 27

6:30-9 am ‘Kelly’4 rounds for time of:Run 400 meters30 box jumps30 wall-ball shots ♀ 20-in box, 14-lb ball♂ 24-in box, 20-lb ball Scale:3 rounds for time of:Run 400 meters20 box step-ups30 squats

Wednesday January 25

For max reps at each station:Tabata dumbbell shoulder pressesTabata jumping lungesTabata jumping ring dipsTabata walking lungesTabata dumbbell push presses ♀ 15-lb DBs♂ 25-lb DBs Scale:For max reps at each station:Tabata dumbbell shoulder pressesTabata walking lungesTabata assisted ring dipsTabata walking lungesTabata dumbbell push presses ♀ 10-lb DBs♂ 15-lb DBs

Wednesday January 18

6:30-9 am 5 rounds for time of:15 push jerks9 chest-to-bar pull-ups9 sumo deadlift high pulls ♀ 55 lb ♂ 75 lb Scale:3 rounds for time of:15 push jerks12 jumping chest-to-bar pull-ups9 sumo deadlift high pulls ♀ 35 lb ♂ 45 lb

Monday January 16

6:30-9 am Five 2-minute rounds of: 10 burpees200-m sprintMax-rep burpees Rest 3 minutes between rounds. Scale: Four 2-minute rounds of:5 burpees200-m sprintMax-rep burpees Rest 3 minutes between rounds.

Saturday January 14

8-9 am For time:2-minute handstand hold100 squats25-meter handstand walk100 squats20 handstand push-ups Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 2 minutes before moving on to the squats. Scale:For time:2-minute inverted hold50 squats25-meter bear crawl50 squats30 elevated push-ups Perform the inverted hold with the hands on …

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Friday January 13

6:30-9 am Rut roh…. Don’t look at the date! Complete as many rounds as possible in 5 minutes of:3 deadlifts7 push presses ♀ 125-lb deadlift, 55-lb push press♂ 185-lb deadlift, 85-lb push press Scale:Complete as many rounds as possible in 5 minutes of:3 deadlifts7 push presses ♀ 75-lb deadlift, 35-lb push press♂ 115-lb deadlift, 45-lb …

Friday January 13 Read More »

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