Month: March 2017

Monday 3.20.17

Strength/Skill: Snatch Pulls, 6 x 2, 85%, EMOM WOD: 20 min AMRAP 8 Snatches (135/85) 16 Lateral Bar Over Burpees 8 OHS (135/85) 2 minutes

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Friday 3.17.17

Strength: Front Squats, 5 x 5 @ 75% of 1RM, every 90 seconds Focus on Acceleration WOD: 3 five-minute AMRAPs HSPUs T2B Goblet Squats (70/50)

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General Suggestions

Basic Nutrition Suggestions Eat all your meals within an 8-10 hour window This means that your first meal and last meal must be 8 to

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Thursday 3.16.17

Strength/Skill: Deadlift Singles, 5 x 3 @ 3RM, every 90 seconds Find 3RM if yours is outdated or you do not have one WOD: 4RFT

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Wednesday 3.15.17

Strength/Skill: Rope Climbs, 5 x 1 minute of max reps, rest 1 minute between rounds record total reps WOD: Partner Chipper 100 Calories (50 on

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Tuesday 3.14.17

NO CLASSES TODAY – SNOWED IN Strength/Skill: Muscle Clean + Strict Press, 5 x 3, every 90 seconds WOD: 4 two-minute rounds 1 Round: 30

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Monday 3.13.17

Strength: Back Squat, 5 x 5 @ 75% of 1RM, every 90 seconds Focus on Acceleration WOD: EMOM 6 rounds Min 1-  10 Single-arm KB Squat

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Friday 3.10.17

Strength: Bench Press, 5 x 5, every 90 seconds WOD: For Time Row 500/400 meters 30 KB/DB Box step-overs (70/50) Row 500/400 meters 20 KB/DB

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Thursday 3.9.17

Skills: Toes to Bar Squat Clean (build to 70% of 1RM) WOD: Death By.. Squat Clean @ 70% (1, 2, 3, 4, 5… etc.) Toes

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Wednesday 3.8.17

Strength/Skill: Ladder — 10, 8, 6, 4, 2 — for time HSPU Strict Pull-up 10 min cap Scale the Movements to challenge yourself appropriately WOD:

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