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Monthly Archives: November 2014

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Wednesday 11/26/14

Posted on November 26, 2014 by Juan
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Complete as Many Rounds and Reps as Possible in 20 Minutes OF:

8 Wall Balls
10 Push Press
12 Pull Ups

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Tuesday 11/25/14

Posted on November 25, 2014 by Juan
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5 Rounds For Time OF:

200 Meter Run W/Med/Ball
3 Wall Climbs
6 Hang Cleans
9 Toes Through Rings

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Monday 11/24/14

Posted on November 24, 2014 by Juan
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Front Squat
2-2-2-2-2-2

Then

Complete as Many Rounds and Reps as Possible in 12 Minutes OF:

6 Front Rack Lunges
8 Box Jump Overs
10 Double Unders

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Friday 11/21/14

Posted on November 21, 2014 by Juan
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10-9-8-7-6-5-4-3-2-1

Ring Rows
Sumo Deadlift High Pull
Plyo Push Ups
Knees to Elbows

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Thursday 11/20/14

Posted on November 20, 2014 by Juan
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4 Rounds For Time OF:

400 Meter Run
10 Clean & Jerk
10 Deck Squats

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Wednesday 11/19/14

Posted on November 19, 2014 by Juan
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TABATA
20 sec.of Work 10 sec. of Rest

4 Rounds
Med/Ball Cleans
DB Rows
DB Squats
Box Jumps
Pull-Ups
DB Push Press
Parallette Dips
Weighted Lunges W/DB

DB = Dumbbell

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Tuesday 11/18/14

Posted on November 18, 2014 by Juan
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Complete as Many Rounds and Reps as Possible in 20 Minutes OF:

200 Meter Run
10 Deadlifts
6 Burpee Bumper Jump

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Monday 11/17/14

Posted on November 17, 2014 by Juan
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21-18-15-12-9-6-3

Double Unders
Hand Release Push Ups
KB Swings
Med/Ball Sit Ups

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Friday 11/14/14

Posted on November 14, 2014 by Juan
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Every minute on The Minute For
10 Minutes
3 Clean & Jerks
Then
4 Rounds For Time OF:
20 Lateral Jumps Over Parallette
15 Back Squats
20 Overhead Walking Lunges

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Thursday 11/13/14

Posted on November 13, 2014 by Juan
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Three – Six minutes Sets

Complete as Many Rounds And Reps As Possible in 6 Minutes OF:

6 Wall Balls
9 Deadlifts
12 Toes To Bar
15 Box Jump Overs
Rest 3 minutes BTW Sets

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