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September 2, 2014

A.4 Sets:3-5 Front SquatsRest 10 SecsTall Box Jumps 1.1.1.1.1 (Rest 5-7 Secs Between Singles)Rest 2-3 Mins Between Sets B.3 Rounds For Max Wall Ball Reps:Against a 3 Minute Running Clock...Run 400m OR Row 500mMax Wall Ball Reps in Time RemainingRest 3 Mins Between Rounds

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August 29, 2014

A.5 Sets:Squat Cleans OR Power Cleans1.1.1 (Rest 10 Secs Between Singles)Rest 2-3 Mins Between Sets B."Elizabeth"For Time:21-15-9Cleans (Power or Squat) 135/95Ring Dips

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August 28, 2014

A.4 Sets:8-10 Front Rack Alternating Reverse Lunges @ 10x1Rest 90 Secs4-6 Weighted Pull-Ups @ 2110Rest 90 Secs B.For Time:40 Wall Balls 20/1420 Pull-Ups30 Wall Balls 20/1415┬áPull-Ups20 Wall Balls 20/1410 Pull-Ups10 Wall Balls 20/145┬áPull-Ups 

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August 27, 2014

A.4 Sets:5-6 DeadliftsRest 30 SecsMax Reps HSPU (If you cannot perform HSPU, then do a set of seated DB Press with a weight that is challenging to complete 8-10 reps)Rest 2 Mins B.For Time:40 KB Swings 55/3520 Burpees to Bar800m Run30 KB Swings 55/3515 Burpees to Bar600m Run20 KB Swings 55/3510 ...

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August 26, 2014

A.Press + 3 Push Press(This is a strict shoulder press followed immediately by 3 push presses without racking the weight)Rest 60 Secs8-10 Barbell Roll-Outs @ 3020Rest 60 Secs B.3 Rounds For Time:12 Hang Power Cleans 135/9512 Shoulder to Overhead 135/9530 Double Unders

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August 25, 2014

A.Six Sets:Power Clean 1.1.1 (Rest 10 Secs Between Singles)Rest 20 Secs10 Tall Box JumpsRest 2 Mins B.For Time:1000m Row50 KB Swings 70/55

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August 22, 2014

A.4 Sets:6-8 Front Squats @ 20x1Rest 10 SecsMax Reps HSPURest 2-3 Mins Between Sets**If you cannot perform HSPU, then perform a seated DB shoulder press with a weight that you can only do 8 times B.3 Sets for Max Reps/Cals:60 Secs Toes To Bar60 Secs DB G20 55/3560 Secs Calorie Row60 ...

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August 21, 2014

A.4 Sets:4-6 Bench PressRest 30 Secs60 Sec Side Plank L60 Sec Side Plank RRest 60 Secs B.Five sets for max reps (of Ring Dips):In 60 seconds, complete 10 Burpees and then as many reps as possible of Ring DipsRest 60 seconds between sets

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August 20, 2014

A.5 Sets:5 Back Squats @ 20x1Rest 2-3 Mins Between Sets*During Rest Period, Work on Hip Mobility (list is on whiteboard)*Keep weights somewhat constant over all sets B.3 Rounds For Time:30 Walking Lunges (each leg)30 AbMat Situps400m Run

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August 19, 2014

A.15 Min EMOMClean & Jerk @ 80-85% 1RM B.8 Min AMRAP:10 Burpees to Bar15 Shoulder to Overhead 115/7520 Pull-Ups*Bar starts on the ground

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