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September
30
Saturday

SATURDAY 30.09.17

3
MOBILITY and MAINTENANCE

Game and Dynamic Warmup
MET-CON (TIME)
PERFORMANCE and FITNESS
Legion 8
8 Rounds For Time
8 Thrusters (75/55 lbs)
8 Chest-to-Bar Pull-Ups
8 Clapping Push-Ups
8 Power Snatches (75/55 lbs)
8 Knees-to-Elbows
8 Sumo Deadlift High-Pulls (75/55 lbs)
8 Handstand Push-Ups
8 Toes-to-Bar
Then 800 meter Run
The Don
For Time
66 Deadlifts (110/75 lbs)
66 Box Jump (24/20 in)
66 Kettlebell swings (1.5/1 pood)
66 Knees-to-Elbows
66 Sit-Ups
66 Pull-Ups
66 Thruster (55/35 lbs)
66 Wall Ball Shots (20/14 lbs)
66 Burpees
66 Double-Unders
WORDS TO LIVE BY
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September
29
Friday

FRIDAY 29.09.17

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MOBILITY and MAINTENANCE

In Partners 40:20 Airbike or Ski Erg
While Partner is on machine other partner holds Plate OH (3 Rounds 6 mins)
BARBELL CONDITIONING
PERFORMANCE
EMOM 7
2 Squat Cleans + 1 Split Jerk
Performed at 70% of Clean and Jerk
FITNESS
EMOM 7
2 Squat Cleans + 1 Push Jerk
Squat clean can be performed as power clean into front squat
MET-CON (TIME)
PERFORMANCE
3 Rounds
30 hang cleans 42.5/30
30 front squats 42.5/30
30 push press 42.5/30
Every time you drop the bar Perform 7 bar facing burpees.
WORDS TO LIVE BY
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September
28
Thursday

THURSDAY 28.09.17

824fe139333ad8024c24c188cf2106cd
MOBILITY and MAINTENANCE

S1. Band Assisted Hip Flexor
S2. Band Assisted Lats
S3. Coaches Choice
BODYWEIGHT STRENGTH (for quality not time)
PERFORMANCE
10-9-8-7-6
Strict Pullups
GHD Situps (slow eccentric)
FITNESS
10-9-8-7-6
Band Assisted Pullups
Lying T2B (slow eccentric)
MET-CON (TIME)
PERFORMANCE and FITNESS
Teams of 2
100 Cal Row
100 DB Snatch 22.5/15
80 Cal Row
80 DB Snatch 25/17.5
60 Cal Row
60 DB Snatch 27.5/20
WORDS TO LIVE BY
ea080ce888d2bd2ba9bde4de2a74cef0--quiet-storm-luxury-life

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September
27
Wednesday

WEDNESDAY 27.09.17

48958485c20f4c319ab3ad24abeea23d--crossfit-workouts-at-home-workout-at-home
MOBILITY and MAINTENANCE

S1. Barbell Calf and Forearm Release
S2. Band Assisted Good Mornings
S3. Coaches choice
ENDURANCE
(Partners
) One partner follows the other
Ski Erg 400m 40 Box Jump Overs
Ski Erg 300m 30 Box Jump Overs
Ski Erg 200m 20 Box Jump Overs
2 Rounds
As soon as first partner finishes Ski Erg next partner enters the Workout. Each Partner should have their own Box
MET-CON (TIME)
PERFORMANCE and FITNESS
Teams of 2
2 Rounds
40m Sled Push
0-1-2-3-4-5-4-3-2-1
Partner 1 pushes empty sled 40m then partner 2 goes. Continue adding 1 plate until 5 plates then go back down to 1 (Thats one round). New round starts with an empty sled.
MIDLINE
10m Matt Drag straight into
10 Knee Tucks straight into
10m Matt Drag
3 Rounds
WORDS TO LIVE BY
5617cf02d7a1d46f673c10460187d93d--career-quotes-boss-quotes

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September
26
Tuesday

TUESDAY 26.09.17

sit-up-zapoli 1
MOBILITY and MAINTENANCE

S1. Band Assisted Frog Stretch
S2. Band Assisted Lat Floss
S3. Coaches Choice
STRENGTH
Front Squat
EMOM 5: 1 Pausing Front Squat
EMOM 5: 1 Front Squat
MET-CON (AMRAP)
PERFORMANCE and FITNESS
AMRAP 8
10 Toes to Bar
30 Double Unders
Rest 4:00
AMRAP 8
Wallballs 9/6
15 Abmat sit-ups after each break
WORDS TO LIVE BY
48ac0453313377888926f10c64abad60--well-said-quotes-luxury-life

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September
25
Monday

MONDAY 25.09.17

deeeaedaf384938448f3c52ff4a11e79
MOBILITY and MAINTENANCE

S1. Band Assisted Lying Hamstring Stretch
S2. Lacrosse Ball Shoulders
S3. Coaches choice
SKILLS (7 Rounds)
PERFORMANCE
1 Legless Rope Climb every Min
FITNESS
1 Rope Climb or attempt every Min
MET-CON (E3MOM)
PERFORMANCE
Every 3 mins for 15 mins
12 Deadlift 50/35
9 Burpee Bar Hops
6 Power Snatch 50/35
MIDLINE
Weighted Planks
3 Rounds of 1 min in Partners
WORDS TO LIVE BY
d284d915f0784ca023c297ca7d6d571c--dream-quotes-quotes-to-live-by

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September
24
Sunday

SUNDAY REST DAY 24.09.17

af55e034ff27eeb47fbf525f0f0746e7--quotes-about-eyes-deep-quotes-about-life

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September
23
Saturday

SATURDAY 23.09.17

Knee+to+Elbow
MOBILITY and MAINTENANCE

Game and Dynamic Warmup
MET-CON (TIME)
PERFORMANCE and FITNESS
Stevie
For Time
31 Kettlebell Swings (72/56 lb)
31 Wall Ball Shots (20/14 lb)
31 Overhead Squats (95/65 lb)
31 Burpees
31 Lunges
31 Push Jerks (95/65 lb)
31 Knees-to-Elbows
31 Box Jumps (24/20 in)
31 Hang Cleans (95/65 lb)
31 Sit-Ups
31 Double-Unders
31 Deadlifts (185/135 lb)
WORDS TO LIVE BY
83596b99e6b2d609a63e8864e6ec8e48--motivation-pictures-daily-motivation

 

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September
22
Friday

FRIDAY 22.09.17

CFAK Battle Of The Fittest - Day 2 - WOD 3 - 0064
MOBILITY and MAINTENANCE

In Partners 40:20 Airbike or Ski Erg
While Partner is on machine other partner holds HS (3 Rounds 6 mins)
BARBELL CONDITIONING
EMOM 7
3 Power Cleans + 3 Front Squats + 3 Push Jerks (75/55)
MET-CON (TIME)
PERFORMANCE
3 rounds for time of:
15 C2B Pull-ups
20 Burpees
15 Deadlift 75/55
MIDLINE CONDITIONING
EMOM 10
Even. 15 GHD Sit-ups
Odd. 15/10 Cal Ski erg or Airbike
WORDS TO LIVE BY
d664b0f8e845c717723c64eb164134a4--funny-life-quotes-super-quotes

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September
21
Thursday

THURSDAY 21.09.17

kettlebell-farmers-walk
MOBILITY and MAINTENANCE

S1. Lying Band Assisted Hip Flexor
S2. Band Assisted Lats and Shoulder
S3. Coaches Choice
STRUCTURAL BALANCE 10 mins
Build to a heavy 1RM
DB Turkish Get-up
MET-CON (TIME)
PERFORMANCE
and FITNESS
4 Rounds
1:00 Max Sled Push 60/40
1:00 Max Cal Row
1:00 Max Farmers Carry KB 32/24
1:00 Battle Ropes
1:00 Rest
In Partners
Ring Push-ups
10-9-8-7-6-5-4-3-2-1
One works ones rests
Scale. Start at a lower rep range 8 or 6
WORDS TO LIVE BY

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