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Friday, September 7, 2018
180907: Front Squat Tempo (42X2) 5×2. Every 2:00. Ascending. ~70% –then– “Frank’s or Cholula” AMRAP 3: 18/13 Calorie Row 18 Lateral Erg Burpees Max Front Squats (115/80) rest 3 minutes AMRAP 3: 15/11...
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Saturday, September 8, 2018
180908: “Liquid Swords” Teams of 2 AMRAP 27: 12 Power Cleans (205/145) 6 Rope Climbs 18 Box Jumps (30/24) *Continuous 400 Meter Run while 1 partner works.
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Sunday, September 9, 2018
Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the...
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Monday, September 10, 2018
180910: Back Squat Tempo (42X2) 5×2. Every 2:00. Ascending. –then– “Reach” 3 Rounds: 30 DB Snatches (50/35) 50ft Single arm Overhead Walking lunge (50/35) * 15/12 Calorie Bike *Switch arm at 25ft.
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Tuesday, September 11, 2018
180911: “Lead Foot” AMRAP 4: 27/21 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups rest 4 minutes AMRAP 4: 21/15 Calorie Row 21 Burpees 21 Toes to Bar rest 4 minutes AMRAP 4: 15/9 Calorie Row 15...
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Wednesday, September 12, 2018
180912: “Big Clean Complex” 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High...
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Thursday, September 13, 2018
180913: “Babe the Blue Ox” AMRAP 17: 60 Double Unders 30/21 Calorie Bike 15 Devil’s Press (40/25) — 630 Yoga with Bee
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Friday, September 14, 2018
180914: Sumo Deadlift 12 minutes to Build to Heavy Single. –then– “Wont Back Down” AMRAP 13: 200 Meter Run 12 Deadlifts (225/155) 24 Wallballs (20/14) 12 Ring Dips
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Saturday, September 15, 2018
Happy Wedding Day Jess and Coach Mike! 180915: “Sasquatch” Teams of 3 For Time (30 Minute Time Cap): 250 Clean and Jerks* *On the 0:00, 5:00, 10:00, 15:00, 20:00: 45/30 Calorie Row 30 Toes to Bar...
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Monday, September 17, 2018
180917: “Country Road” For Time: 1 Mile Run 40 Wallballs (30/20) 30 Burpee Box Jump Overs (24/20) 20 Power Snatches (115/80)
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Tuesday, September 18, 2018
180918: Bench Press Tempo Bench Press (31X1). 4×6. Every 2:00. Ascending. –then– “Sky Hook” 3 Rounds: 20 Hang Power Cleans (95/65) 20 Front Squats (95/65) 20 Push Press (95/65) — 630 Skills: Clean and...
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Wednesday, September 19, 2018
180919: Deadlift Deficit Deadlift 5×3. Every :90. Start at ~60-70%. Ascending. *2-4” Deficit –then– “Half Bad” AMRAP 18: 30 Deadlifts (135/95) 15 Pull-ups 30/21 Calorie Bike 15 Pull-ups
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Thursday, September 20, 2018
180920: “Shipped the Bed” 4 Rounds: 500 Meter Row 12 KB Snatch (53/35) 50 Double Unders — 630 Yoga with Bee
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Friday, September 21, 2018
180921: Box Squat EMOM 8: 2 Box Squats. ~60-70% Across. -then- “Sid & Nancy” 5 Rounds: 400 Meter Run 9 HSPU 15 Overhead Squats (95/65)
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Saturday, September 22, 2018
180922: “Ty Law” 5 rounds: 7 Muscle ups 15 Power Cleans (95/65)
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Sunday, September 23, 2018
180923: 5 x 5 OHS NOTE: May use something other than a barbell –then– EMOM14 6 Jumping Lunges 10 Slamballs (20/30lbs) 5 T2B
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Monday, September 24, 2018
180924: “Party Keg” AMRAP 5: 600 Meter Run 1 Round of: 8 toes to bar, 12 Air Squats Max Clean and Jerks (135/95) Rest 5 Minutes AMRAP 5: 400 Meter Run 2 Rounds of: 8 toes to bar, 12 Air Squats Max...
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Tuesday, September 25, 2018
180925: Bench Press Tempo Bench Press (31X1). 4×5. Every 2:00. Ascending. –then- “Semi-Truck” AMRAP 14: 15/12 Calorie Bike 20 Dumbbell Snatches (50/35) 10 Ring Dips — 630 Skills: Gymnastics…Rolling,...
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