BLOGS

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25May17

Workout of the Day:
Every minute on the minute, for 30 minutes, alternating movements:
a) :30 max reps 10 m Sprints
b) :15 max reps GHD Sit Ups
c) Max Reps Strict Dips

“I cannot teach anybody anything. I can only make them think” ― Socrates

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24May17

Workout of the Day:
Part 1: 5 rounds, of:
6 Push Press
15 Double Unders

Part 2: EMOM(12):
a) 2 x Push Press (from rack). Record heaviest.
b) :30 Double Unders. Record total of the 6 sets.

Part 3: Peg Board Drills.

“If death meant just leaving the stage long enough to change costume and come back as a new character…Would you slow down? Or speed up?” ― Chuck Palahniuk

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23May17

Workout of the Day:
Rx: 10 rounds, of:
10 Burpees
10 Pull-Ups

Rx+: 10 rounds, of:
10 Burpees
3 Muscle Ups

“Wanting to be someone else is a waste of the person you are.” ― Marilyn Monroe

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20May17

Workout of the Day:
Assault Bike Sprints
10 rounds, of:
Assault Bike 20/14 cals
Rest approx :90 between attempts.
Record best/worst.

“I know not all that may be coming, but be it what it will, I’ll go to it laughing.” ― Herman Melville (Moby-Dick)

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19May17

Workout of the Day:
As a team of 2:
Run the Trail w/1 medicine ball.
Splitting and partitioning the work however you want, with one resting while one is working:
120 Squats
100 Sit Ups
80 Push Ups
60 Pull-Ups
Run the Trail w/1 medicine ball.

“If you don’t go after what you want, you’ll never have it. If you don’t ask, the answer is always no. If you don’t step forward, you’re always in the same place.” ― Nora Roberts

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18May17

Workout of the Day:
Diane
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

“Keep your face always toward the sunshine – and shadows will fall behind you.” ― Walt Whitman

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17May17

Workout of the Day:
EMOM(30):
a) :20 Max Reps Box Jumps (24/20)
b) :20 Max Reps Pistols
c) :20 Max Reps Bar Muscle Ups (Rx+) or Pull-Ups (Rx)

“There is nobility in the struggle, you don’t have to win.” ― Sharon Pollock

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16May17

Workout of the Day:
Part 1:
20 Thrusters
20 Toes to Bar

Part 2:
EMOM(12):
a) 2 x Thrusters, unbroken, from the floor.
b) Max Unbroken Toes to Bar

“The advantage of a bad memory is that one enjoys several times the same good things for the first time.” ― Friedrich Nietzsche