012815

Fun day with some beautiful weather! Great work everybody!

Strength

Squat clean
2@60%
2@65%
2@70%
1@75%
1@80%
1@85%
1@90%
1@93%
** go for 1 RM if you feel the mojo…

MetCon

400 m run
10 deadlifts @135/95 (rx+=185)
5 C2B pullups
4 rounds

Skill

4×10 pistols

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012615

Nice work Eric and Robin on the high rep count for the day!

Strength

Back squat
3×10@60%
5×6@65%

MetCon

5 hang cleans 135/95
20 sit-ups
5 hang cleans
20 push-ups
10 min AMRAP

Skill

7 min EMOM of strict pullups

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012315

Great Friday! I was blown away by the mental toughness of our athletes and especially how badass all our girls are doing pull-ups!

Strength

Clean Complex
1 Power Clean
1 Push Press
Work up to 80% of your push press in 3-5 set increments of 5%

MetCon

7 Pullups
20 Russian Twists 35/26
35 Thrusters 65/45
3 Rounds for time

Skill

Handstand Hold 30 sec 1:1 rest to work ration 4-5 sets.

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