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Monthly Archives: November 2015

  • 01.12.2015

    30
    • Nov
    • 2015

      A technical 1 rep max shoulder press B overhead squat practice C 5 rounds for time of 5 burpee box jump overs (61cm/51cm) 15 kettlebell swings (24kg/24kg) 25 wall ball slams (9kg/6kg)

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  • 30.11.2015

    29
    • Nov
    • 2015

      A snatch practice (30kg/15kg), focus on speed B rope climb practice C 5 rounds for time of 400 meter row 10 toes to bar 15 push ups

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  • 29.11.2015

    28
    • Nov
    • 2015

      A double under practice B 1 rep max weighted chin up C for time 10 power cleans, 1 deadlift (50kg/40kg) 9 power cleans, 2 deadlifts … 2 power cleans, 9 deadlifts 1 power clean, 10 deadlifts

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  • 28.11.2015

    27
    • Nov
    • 2015

      A 5 rounds for time of 10 strict chin ups 20 snatches (30kg/21kg) B kipping hand stand push up practice C plyo box parcour

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  • 27.11.2015

    26
    • Nov
    • 2015

      A ring pull up play B 3 rep max spoto bench press C 3 rounds for time of 20 double unders 30 overhead dumbbell lunges (15kg/10kg) 40 dumbbell goblet squats (15kg/10kg)

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  • 26.11.2015

    25
    • Nov
    • 2015

      A l-sit practice B handstand hold practice C for time 50 burpees 9 ground to overhead (60kg/46kg) 30 burpees 12 front squats (60kg/46kg) 10 burpees 15 deadlifts (60kg/46kg)

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  • 25.11.2015

    24
    • Nov
    • 2015

      A pistol practice B technical 1 rep max deadlift drop 10%, 1 rep every minute on the minute for 10 minutes C you go I go, 5 rounds for time of 3 rope climbs 9 dips 15 plate goblet squats (20kg/10kg)

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  • 24.11.2015

    23
    • Nov
    • 2015

      A distance jump practice B technical 1 rep max tempo back squat 4-2-4 C every minute on the minute for 15 minutes 8 weighted step ups (61cm/51cm, 15kg/7.5kg) 4 weighted sit ups (15kg/7.5kg) 2 renegade rows (15kg/7.5kg)

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  • 23.11.2015

    22
    • Nov
    • 2015

      A every minute on the minute for 20 minutes 2 clean and jerks B butterfly pull up practice C as many reps as possible in 3 rounds 1 minute wall balls (9kg/6kg) 1 minute rest 1 minute sky shots (15kg/10kg) 1 minute rest 1…

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  • 22.10.2015

    21
    • Nov
    • 2015

      A technical 1 rep max snatch B as many rounds as possible in 12 minutes of 21 farmer squats (30kg/20kg) 9 strict chest to bar pull ups 6 strict hand stand push ups C 4 rounds, each for time of 400 meter sprint 1…

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