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Wednesday 8.9.17

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Push Press 
(80%/3)5

Fitness Conditioning
Ascending Ladder for 7 Minutes:
1 Power Clean, 60 SU
2 Power Cleans , 60 SU
3 Power Cleans , 60 SU

Add (1) Power Clean per round

Conditioning
Ascending Ladder for 7 Minutes:
1 Power Clean, 30 DU
2 Power Cleans, 30 DU
3 Power Cleans, 30 DU

Add (1) Power Clean per round

Fitness = 95/65  Sport = 135/95  Competitor = 155/105

Tuesday 8.8.17

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Barbell Conditioning 
EMOMx10
Minutes 1-5: 4 Snatches
Minutes 6-10: 6 Clean and Jerks

Fitness Conditioning 
For Time:
3 Rounds Bergeron Beep Test
400m Run
3 Rounds Bergeron Beep Test
400m Run
3 Rounds Bergeron Beep Test

Bergeron Beep Test:
7 Thrusters (65/45)
7 Pull-ups or Ring Rows
7 Burpees

Sport Conditioning 
For Time:
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test

Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

Friday 8.4.17

By: 0

Fitness Conditioning
AMRAP 20:
50 Wall Balls (14/10)
50 Single Unders
40 Step Ups(24/20)
40 Knee Raises
30 Ring Rows
30 Burpees
20 Cleans
20 Jerks
10 Snatches
10 Burpee Pull Ups

Sport Conditioning
AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Pull-ups
30 Burpees
20 Cleans (115/80)
20 Jerks (115/80)
10 Snatches (115/80)
10 Burpee C2B

Competitor Conditioning
AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-Ups

 

Thursday 8.3.17

By: 0

Clean & Jerk
60%/2
65%/2
70%/2

Fitness Conditioning

AMRAP 18
Teams of 3:
50m Farmers Carry (50/35)
100m Sandbag Run (50/35)
200m Run

Sport Conditioning

AMRAP 18
Teams of 3:
50m Farmers Carry (70/50)
100m Wreckbag Run (70/50)
200m Run

**When partner clears the sandbag
run, next partner can start.