Monthly Archives: December 2017

December 27th – 31st

Wednesday

Find your Front Squat 2 Rep Max.

Work to a medium to heavy x2 in 12 minutes, stopping at 85% 1rm. Then 5 sets E90s increasing 5-10# until 5 sets or failure.

Complete as many rounds as possible in 12 mins of: 7 Hand Release Push-Ups 7 Deadlifts, 185/135 lbs 12 Box Jumps, 24/20 in

S:...

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Dec 18th – 24th

A few things about this coming week. We have two "12 Days of Christmas" workouts. Friday is the individual one, Saturday is of course the partner style version. The details on how to tackle this workouts are below. We are doing two because it has been requested and we LOVE this workout. We are planning on...
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December 11-17th

Monday

Find your Clean & Jerk Complex 1 Rep Max. 1 Front Squat 1 Jerk 1 Squat Clean

Max weight for the following, done in 15 seconds from start to finish. Taken from rack for start. 1 Front Squat 1 Jerk 1 Squat Clean

4 rounds for time of: 10 Pistols (Alternating Legs)s 10 Power Cleans, 115/75 lbs

– after...

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December 4th – 10th

Monday

Front Squat 3-3-3-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

3-3-3 for max in 10 minutes 1-1-1-1 with 3s pause for max in 10 minutes

Complete as many rounds as possible in 7 mins of: 7 Hang Squat Cleans, 115/75 lbs 7 Strict Press 14 Toes-to-bars

S: 75/55, Push press allowed for OH,...

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