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This Week's Training Outline!

02/05/2017

Posted On: 02/05/2017 by Christian Davila
Post Type: WOD

MONDAY 

TNG Power Snatches-
5@70%
5@75%
5@80%

 

Buy in: Row 40/20 cal

4 Rounds
-10 HSPU
-10 OHS P: 52/35 F: 42/30

 

TUESDAY 

Speed Back Squats- 5x5 @65% of Squat Complex Rest 1 Min

 

Comp

27-21-15-9
-Box Jumps
-KBS P: 32/24 F: 24/16 H: Russian

 

WEDNESDAY 

Power Cleans- 3x10 @60% Rest 45 sec

 

10min EMOM
-6 Thrusters P: 52/35 F:42/30
-7 Burpees
(Same minute)

 

THURSDAY

Accumlate 5 Min Plank
*Every time you drop do 7/5 Caloires on the bike

 

Row 2k Challenge yourself

 

FRIDAY 

Push Press- 4x7 AHAP rest 1:30

 

"11.5" 20min AMRAP
-5 Power Cleans (65/45)
-10 T2B
-15 Wall Balls

 

SATURDAY

With A Partner: 8 Rounds:

-12 Push Press

-15 Bar Facing Burpees

-Run 400m

*Athletes will alternate movements


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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 >>