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February
01
Thursday

THURSDAY 01.02.18

0fb39d36a6ca42406a40a109eea7bfe8--crossfit-girls-sport
MOBILITY and MAINTENANCE

S1. Band Assisted Hamstring Floss
S2. Broomstick Empty Bar Complex
S3. Coaches Choice
OLYMPIC LIFTING
PERFORMANCE and FITNESS
Min 1. 3 Power Snatch 65/40
Min 2. 2 Power Snatch 70/42.5
Min 3. 1 Power Snatch 75/45
3 Rounds
MET-CON (EMOM)
PERFORMANCE and FITNESS
EMOM 21
Min 1. 12 DB Snatch 22.5/15
Min 2. 10 T2B
Min 3. 10/8 Cal Airbike
WORDS TO LIVE BY
success-doesnt-start-in-the-gym-gymquotes

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January
31
Wednesday

WEDNESDAY 31.01.18

 

Young fit woman is taking jumping rope. Close up.


MOBILITY and MAINTENANCE

S1. Band Assisted Lats and Shoulders
S2. Barbell Calf Smash
S3. Coaches choice
GYMNASTIC SKILLS
AMRAP 8
20 Double Unders 2 HSPU
20 Double Unders 4 HSPU
20 Double Unders 6 HSPU
20 Double Unders 8 HSPU….etc
MET-CON (TIME)
PERFORMANCE  and FITNESS
In Partners 5 Rounds each 1:1
9 Thrusters 42.5/30
6 SDHP 42.5/30
3 SB Cleans
MIDLINE
15-12-9
GHD Situps
BB Hip Extensions 40/30
WORDS TO LIVE BY
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January
30
Tuesday

TUESDAY 30.01.18

The-Kipping-Pull
MOBILITY and MAINTENANCE

S1. Band Assisted Lats and Internal Rotation
S2. Band Hamstring Floss
S3. Coaches choice
ROWER CONDITIONING
PERFORMANCE and FITNESS
Partners 1:1
300m x 7
MET-CON (TIME)
PERFORMANCE and FITNESS
15-12-9
C2B Pullups
Power Cleans 60/40
12-9-6
Burpee Box Jump Overs
Hang Power Cleans 60/40
9-6-3
Bar Muscle Ups
Bar Facing Burpees
WORDS TO LIVE BY
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January
29
Monday

MONDAY 29.01.18

Overhead 11-6-13 B
MOBILITY and MAINTENANCE

S1. Lacrosse Ball Thoracic
S2. Barbell Calf Smash
S3. Coaches Choice
STRENGTH
PERFORMANCE and FITNESS
EMOM 10
5 OH Squats 50/35
MET-CON (ROUNDS)
PERFORMANCE
3 RFT
5 Deadlifts 140/90
10 Deficit HSPU
15 Cal Machine
Straight into
60m DB Front Rack Lunges 22.5/15
FITNESS
3 RFT
5 Deadlifts 100/60
10 Assisted HSPU
15 Cal Machine
Straight into
60m DB Front Rack Lunges 22.5/15
MIDLINE
Accumulate 2 min L-sit every break 10 Ab Matt sit-ups
WORDS TO LIVE BY
f32ebf5869a53e57fe7424cbfa937c8d

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January
28
Sunday

SUNDAY 28.01.18 REST DAY

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January
27
Saturday

SATURDAY 27.01.18

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MOBILITY and MAINTENANCE
10 mins of own Mobility
MET-CON (TIME)
PERFORMANCE and FITNESS
With a Running Clock
On The 0:00
Kathmandu Run
27 T2B
21 Thrusters 42.5/30
On the 6:00
Kathmandu Run
21 T2B
15 Thrusters 42.5/30
On the 12:00
Kathmandu Run
15 T2B
9 Thrusters 42.5/30
FINISHER
Teams of 3
Share
9 Rope Climbs
18 Strength Bag Over the Shoulder 50/40
36 Cal Ski Erg or Airbike
3 Rounds
WORDS TO LIVE BY
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January
26
Friday

FRIDAY 26.01.18

Snatch_Mark
MOBILITY and MAINTENANCE
Walkng Dynamic Effort with Machines
OLYMPIC LIFTING
PERFORMANCE and FITNESS
Squat Snatch Ladder
10 reps 60/35
8 reps 65/40
6 reps 70/45
4 reps 75/50
2 reps 80/55
MET-CON (TIME)
PERFORMANCE  
Open Workout 16.3
7 min Amrap
10 Power Snatch
3 Bar Muscle Ups
FITNESS
Modified Open Workout 16.3
7 min Amrap
10 Power Snatch
3 C2B Pullups
WORDS TO LIVE BY
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January
25
Thursday

THURSDAY 25.01.18

dumbbell_romanian_deadlift_pos_b
MOBILITY and MAINTENANCE

S1 Band Asssisted Hamstring Floss
S2 Band Assisted Front Rack
S3 Coaches Choice
CONDITIONING PERFORMANCE
Min 1 12/15 Cal Row
Min 2 12/15 Cal Air Bike
Min 3 12/15 Cal Ski Erg
Min 4 Rest
3 Rounds
FITNESS
Min 1 9/12 Cal Row
Min 2 9/12 Cal Air Bike
Min 3 9/12 Cal Ski Erg
Min 4 Rest
METCON (BENCHMARK)
PERFORMANCE and FITNESS
DUMBELL DT
5 Rounds
12 Deadlifts
9 Hang Cleans

6 Push Jerks
22.5/15kg
WORDS TO LIVE BY
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January
24
Wednesday

WEDNESDAY 24.01.18

6878b5d64a224b5b5bcc67218500e7b9
MOBILITY and MAINTENANCE
S1. Band Assisted Lats and Shoulders
S2. Band Assisted Hip Flexor
S3. Coaches choice
GYMNASTIC SKILLS (Not for Time)
20 Pistols Squats or 10 Box Pistols
8 Bar Muscle Ups or C2B Pullups
20 Pistols Squats or 10 Box Pistols
7 Bar Muscle Ups or C2B Pullups
20 Pistols Squats or 10 Box Pistols
6 Bar Muscle Ups
MET-CON (TIME)
PERFORMANCE
3 Rounds
15 C2B Pullups
12 Lateral Burpee Bar Hops
9 Squat Cleans 80/52.5
FITNESS
3 Rounds
15 Pullups
12 Lateral Burpee Bar Hops
9 Squat Cleans 50/45
MIDLINE
12 GHD Situps or Med Ball Situps
12 Travelling DB OH Lunge (6 per side)
3 Rounds
WORDS TO LIVE BY

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January
23
Tuesday

TUESDAY 23.01.18

man and woman doing handstand pushups

man and woman doing handstand pushups


MOBILITY and MAINTENANCE

S1. Band Assisted Lats and Internal Rotation
S2. Band Assisted Ankles
S3. Coaches choice
STRENGTH
PERFORMANCE and FITNESS
EMOM 10 (Every 2 mins)
6 Strict Shoulder Press
Maintain the same weight over the 6 Rounds
MET-CON (TIME)
PERFORMANCE and FITNESS
21-18-15-12-9-6-3
HSPU
Cal Machine
30 Double Unders
18 min Time Cap
FINISHER
PERFORMANCE
10-9-8-7-6
HR Push-ups
1 min rest between sets
FITNESS
10-8-6-4-2
HR Push-ups
1 min rest between sets
WORDS TO LIVE BY
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