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TODAY'S WORKOUT

08.31.2015

8/31/2015

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WARMUP
"THE STANDARD"

FITNESS
1)SQUAT 3X5 (ADD 5 LBS)
2)PRESS 3X5 (ADD 2.5 LBS)
3A)4X10 DYNAMIC STEP UPS RIGHT
3B)4X10 DYNAMIC STEP UPS LEFT
3C)4X3 CONSECUTIVE BROAD JUMPS

PERFORMANCE
1)SHRUG + SN (HH) 5x3 @ 60-70-75-80-80
2)SN PULL (HNG) 5x5 @ 70-80x4
3)SQUAT 5x5 @ 50-60-70-75x2

WOD
2 ROUNDS
2x:40/:20
RING FLR
CAL ROW
WALL SIT
KB SWING
DEAD HANG
ME AIRDYNE
FROG HOPS
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08.29.2015

8/29/2015

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WARMUP
2 ROUNDS
200M RUN 
10 SQUATS
10 PUSHUPS
10 SQUAT JUMPS

LIFT 
WORK UP TO 3RM DEADLIFT
SLED PUSH IMMEDIATELY AFTER EACH ATTEMPT (+90/45)

WOD
"HOLD IT NOW"
2 ROUNDS WITH PARTNER
100 SINGLE KB FRONT RACK ALTERNATING LUNGES (53/35)
50 HR PUSHUPS
100 KB SWINGS
50 HR PUSHUPS
*KB MUST BE HELD IN FRONT RACK WHILE OTHER PARTNER DOES PUSHUPS
*KB NEVER TOUHCES GROUND 
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08.28.2015

8/28/2015

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WARMUP
2X5 WALL SQUAT
2X5 SQUAT
2X5 GOB SQUAT
2X20 SA OH LUNGE

10-1 NARROW-GRIP OVERHEAD SQUAT

THEN

7X1 OVERHEAD SQUAT

WOD
10 ROUNDS
10 PUSHUPS
:30 MAX EFFORT GOBLET SQUATS
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08.27.2015

8/27/2015

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WARMUP
3 ROUNDS
5 INCH WORMS (HANDS ONLY)
8 SPIDERMAN CRAWL + ELBOW DROP WITH PAUSE
10 SCAPULAR DEPRESSION
15 PLANK TO PUSH UP

FITNESS
1)SQUAT 3X5 (ADD 5 LBS)
2)POWER SNATCH 5X3
3A)5X15 BANDED TRICEP EXTENSION
3B)5X15 HAMMER CURLS

PERFORMANCE
1)PCL FROM LOW HANG-5X3 @ 65-75-80-85-85
2)FSQ + JRK-3X2+2@65-70-75; 2X2+1@85
3)FSQ-3X5@80

WOD
TABATA
8XKB SWING
8XGOBLET SQUAT
8XKB SDHP
@53/35

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08.26.2015

8/26/2015

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WARMUP
2X:30/:30 DEADBUGS/HOLLOW ROCKS
2X:30:/30 PUSHUPS/PLANK
2X:30/:30 MOUNTAIN CLIMBERS/BURPEES

FITNESS
1)FRONT SQUAT 3X5
2)POWER CLEAN 5X3 (ADD 2.5 LBS)
3A)5X12 BENT OVER ROW 2 DBS
3B)SPRINT 200' TOUCH GROUND AT EACH COD

PERFORMANCE
1)SHRUG + SN FROM HH-50/3,65/3,75/3,85/3,85/2
2)SNATCH BAL-4X3 @ 75-80-85-90
3)BSQ-5X5@60-70-75-80-80

WOD
10 EMOM
3 DEADLIFT @ 1.25xBW
5 BOX JUMPS @ 30/24
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08.25.2015

8/25/2015

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WARMUP 
WARMUP ONE

FITNESS
1)FLOOR PRESS 3X5
2)DEADLIFT 5RM
3A)3XMAX HS HOLD
3B)3X20 PUSH UPS
3C)3X30 SIT UPS

PERFORMANCE
1)PAUSE PSN-45/5, 55/3, 65/3, 70/3
2)SN PULL-3X5@70-80-90
3)CL DEADLIFT-3X5@60-80-80
4)SN PUSH PRESS - 3X5@50

WOD
21-15-9
SDHP
THRUSTERS
@95/65
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08.24.2015

8/24/2015

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WARMUP
"THE STANDARD"

FITNESS
1)SQUAT 3X5 (ADD 5 LBS)
2A)4X10 ONE ARM DB POWER SNATCH
2B)4X20 DYNAMIC STEP UPS (10/10)
2C)4X5 SHIN HOPS

PERFORMANCE
1)SHRUG + CLEAN FROM HH @ 65/3, 75/3, 80/3, 85/3, 85/2
2)FSQ-3X5 @ 60-70-80
3)PUSH PRESS - 5X5 @ 60-70-75-80-80

WOD
FOR TIME
10 PUSHUPS
50 WALLBALL 
50 SLAM BALL @ 25/20
50 WALL BALL
50 SLAM BALL 
10 BURPEES
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08.21.2015

8/21/2015

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WARMUP
400m MB INDIAN RUN
1:00 BANDED PIGEON
1:00 BANDED PLATE ANKLE
1:00 BANDED BULLY

MAX-OUT
20 Min to find 1RM FSQ

WOD
WITH A PARTNER
3:00 AMRAP
1 ROPE CLIMB
10 THRUSTERS @ 45#
2ROPE CLIMB
REST 2:00
3:00 AMRAP
2 ROPE CLIMBS
20 THRUSTERS @ 45#
3 ROPE CLIMBS
REST 3:00
3:00 AMRAP
3 ROPE CLIMBS
30 THRUSTERS @ 45#
4 ROPE CLIMBS
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08.20.2015

8/20/2015

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WARMUP
3xJW
1:00 BUDDY RACK
1:00 BUDDY SQUAT


FITNESS
1)SQUAT 3X5 (ADD 5 LBS)
2)POWER CLEAN 5X3
3A)5XMAX RING ROWS
3B)5X100' SLED PUSH (+90/45)

PERFORMANCE
1)4x3 PCL+PJ @ 50-60-70-70
2)4x5 BSQ @ 60-70-75-75
3)3x5 CL PULL @ 75-85-90-90

WOD
10 AMRAP
SEATED PRESS @ 45/35
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08.19.2015

8/19/2015

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WARMUP
10-20
WRIST CIRCLES
ELBOW CIRCLES
SHOULDER CIRCLES
OVER AND BACKS
UPRIGHT & BENT TORSO ROTATIONS
LEG SWINGS
BOW AND BEND
HIP CIRCLES
3x5 SN BAL STRETCH


FITNESS
1)POWER SNATCH 5X3
2A)5X5 MANUAL RESISTANCE HAMSTRINGS
2B)5X10 GET UP SIT UPS
2C)5X:60 FLR

PERFORMANCE
1)4x4 OHS @ 60-70-75-75
2)4x3 SN BAL @ 60-70-80-80
3)4x5 FSQ @ 60-70-75-75

WOD
FOR TIME
800m RUN

3 ROUNDS 
20 PULL-UPS
20 JUMP SQUATS @ 45
20 KB SWING

800m RUN
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"Squat, jump, climb, throw, lift." Greg Glassman
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