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February 1st 2020

Strength and Conditioning 35 min running clock…. Team “Manion” 7 Rounds: 400m Run 29 Back Squats 135/93 Immediately into; Max Rounds in remaining time: 10 Hang Power Cleans 155/105 20/15 ABC or Row Cals This is going to be legit! Have fun!...

January 31st 2020

Strength and Conditioning Strength: EMOM 20 Odd: 2 Clean and Jerks Even: 12 Wall Balls 20/14 *After 10 min. switch to only 1 Clean And Jerk *Power or Squat *Climb as needed to hit something heavy. Touch and go or singles are fine. *Start at 50-55% range and take your...

January 30th 2020

Strength and Conditioning Metcon: 4 Rounds: Min. 1) Max Bench Press 155/93 Min. 2) 100m Sprint Min. 3) Max Pull-Ups Min. 4) Max Bench Press 155/93 Min. 5) 40 Double Unders Min. 6) Max Pull-Ups Min. 7) REST *Seems more complicated than it actually is. It’s just...

January 29th 2020

Strength and Conditioning Strength: Front Squat Building up to a heavy set of 5. immediately into Strength: Single Leg Deadlift (5 reps each leg) – Back foot on bench – Keep distance between feet enough where your shins are still vertical and you feel it...

January 28th 2020

Strength and Conditioning Strength: Push Press 4×4 Heavier than last week! Superset with Weighted plank X :45 *as heavy as possible Metcon: Every 3 min x 8 Rounds 10/7 Cal Assault Bike 10 Toes-To-Bar *3/2/1 Power Clean (climbing *3 reps for rounds 1 & 2 *2...