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This Week's Training Outline!

04/30/2017

Posted On: 01/15/2017 by Christian Davila
Post Type: WOD

Monday

Back Squat- 3x1 @95-100%

 

2min on/3min off x 3

-7 OHS P: (42/30) F: (35:25)

-8 Box Jumps

 

Tuesday

5 Sets:

50% Max Reps Pullups or Ring Rows

10 Pushups

 

14 MIN AMRAP

-10 Shuttles

-12 HSPU

-14 Kb LUNGES

-16 Sit ups

 

Wednesday

Strict Press- 3x1 @95-100%

 

25 MIN AMRAP @80%

-30 DU

-20 BURPEES

-10 PULL UPS

-5 FULL CLEANS @ 60%

 

Thursday

3 Sets:

-10 4-Count Flutter Kicks

-10/10 Sec Plank w/ abduction

-20 Supermans

 

2x1k row @-2sec split w: 3-4min rest

 

Friday

Bench Press- 4x10 @60-70%

 

21-15-9

-THRUSTERS

*RUN 400M AFTeR EACH ROUND P: (52/35) F:(42/30)

 

Saturday

The Weightlifting Competition is going on at the gym, so we will meet at Cherokee Bluffs Park in Flowery Branch at 9am for an off-site workout! 


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Chris Spotts

Who are you? Tell us a little about yourself, your family and your life…. I like long walks on the beach, candle lit dinners … oh wait...not that kind of profile... Well, my name is Chris Spotts and I work as a database administrator for a logistics company - that’s fancy talk for I work with computers and trains.  It’s not as glamourous as it sounds... if that sounds glamorous to you. (If it does, come... Continue Reading >>