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January
09
Tuesday

TUESDAY 09.01.18

1e881b42198e2cdbaea94737b239911fc
MOBILITY and MAINTENANCE

S1. Band Assisted Frog Stretch
S2. Band Assisted Good Mornings
S3. Coaches choice
STRENGTH
PERFORMANCE and FITNESS
EMOM 12 (Every 2 mins)
5 Front Squats
Build weight as you go finishing on your heaviest possible 5 reps
MET-CON (TIME)
PERFORMANCE and FITNESS
“CHIPPER”
50 DB Box Step-Ups 17.5/12.5
40 Burpee to Bar
30 DB Hang Cleans 17.5/12.5
20 Burpee to Bar
10 DB Thrusters 17.5/12.5
WORDS TO LIVE BY
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January
08
Monday

MONDAY 08.01.18

Bar-Muscle-Up-featured-image
MOBILITY and MAINTENANCE

S1. Band Assisted Hamstrings
S2. Band Assisted Front Rack and Lats
S3. Coaches Choice
SKILLS
PERFORMANCE
Every 3 mins (4 Rounds)
8 Bar MU
10 T2B
12 HSPU
FITNESS
8 Pullups
10 T2R
12 HSPU or DB Push Press
MET-CON (AMRAP)
PERFORMANCE and FITNESS
AMRAP 12
5 Power Snatch 50/35
10 Power Cleans 50/35
15 Box Jumps
MIDLINE
40m Mat Drag
Every 5m 5 Pikes
WORDS TO LIVE BY
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January
07
Sunday

SUNDAY REST DAY 07.01.18

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January
06
Saturday

SATURDAY 06.01.18

1 Interval-Training-on-the-Rowing-Ergometer
MOBILITY and MAINTENANCE

10 mins of own Mobility
MET-CON (TIME)
PERFORMANCE and FITNESS
“Take Off”
Teams of 3
For Time:
100/70 Calorie Row
100 Dumbbell Snatches 22.5/15
100 Lateral Barbell Burpees
100 Power Cleans 55/37.5
100 Lateral Barbell Burpees
100 Dumbbell Snatches 22.5/15
100/70 Calorie Row
FINISHER
TBC
WORDS TO LIVE BY
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January
05
Friday

FRIDAY 05.01.18

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MOBILITY and MAINTENANCE

Machines and Dynamic Effort
MET-CON (TIME)
PERFORMANCE and FITNESS
Every 2 mins (8 rds)
10 Thrusters 42.5/30
10 Bar Facing Burpees
MET-CON (NOT FOR TIME)
PERFORMANCE and FITNESS
20 BB Walking OH Lunge 40/30
15 Weighted GHD Situps x 3 Or 15 MB Situps x 3
10m HS Walk or Matt Drag
3 Rounds
WORDS TO LIVE BY
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January
04
Thursday

THURSDAY 04.01.18

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MOBILITY and MAINTENANCE
S1. Band Assisted Lats
S2. Broomstick/Empty Bar Complex
S3. Coaches Choice
STRENGTH
Power Snatch
3-Position Power (High Hang, Knee, Floor)
1 Set @ 65%
1 Set @ 70%
3 Sets @ 75%
MET-CON (EMOM)
PERFORMANCE and FITNESS
On the Minute x 24 (6 Rounds)
Station 1 – 1 Round of “Cindy”
Station 2 – 10 Hang Power Snatches 40/30
Station 3 – Max Calorie Machine
Station 4 – Rest
1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats
RX: C2B Pullups
WORDS TO LIVE BY
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January
03
Wednesday

WEDNESDAY 03.01.18

Nike NTC


MOBILITY and MAINTENANCE

S1. Band Assisted Hip Flexor
S2. Band Assisted Lats
S3. Coaches choice
ENDURANCE
50-40-30-20-10
Wall Balls 9/6
Rest 1 min sets
Goal is 1 to 2 sets, scale weight if needed.
MET-CON (EMOM)
PERFORMANCE and FITNESS
EMOM 15
Min 1: 70 Double Unders
Min 2: 10 DB Cleans 22.5/15
Min 3: 13/10 Cal Ski Erg
WORDS TO LIVE BY

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January
02
Tuesday

TUESDAY 02.01.18

park
MOBILITY and MAINTENANCE

S1. Band Assisted Hamstring Floss
S2. Band Assisted Front Rack
S3. Coaches choice
STRENGTH
Deadlift + Push Jerk
Alternating On the Minute x 10
Odd – 3 Deadlifts
Even – 3 Push Jerks
MET-CON (AMRAP)
PERFORMANCE
12 min Amrap
12 HSPU
12 Deadlifts 80/55
12 Burpee to Bar
FITNESS
12 min Amrap
12 Assisted HSPU
12 Deadlifts 60/35
12 Burpee to Bar
MIDLINE
10 BB Good mornings
10 Strict T2B
3 Rounds
WORDS TO LIVE BY
Richard-Branson_Picture-Quote_I-dont-think-of-work-as-work-and-play-as-play.-Its-all-living

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January
01
Monday

MONDAY 01.01.18 NEW YEARS DAY

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December
31
Sunday

SUNDAY 31.12.17 REST DAY

225601-Year-End-Reflections

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