Workout of the Day – Friday 1/23/15

23 Jan

“THE BK” 

AMRAP 15:00

100 m Row

2 Rope Climbs

3 Man Makers

4 Toes-to-Bar

100 m Weighted Run (with Man Maker weight)

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Workout of the Day – Thursday 1/22/15

22 Jan

EMOM 9:00 OF: 

Increase weight every 3 sets.

2 Turkish Get-ups (1/1)

then 

10:00 Ladder of:

Ring-Dips

Pull-ups

Start with 1 rep of each and increase by 1 rep each round. 

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Workout of the Day – Wednesday 1/21/15

21 Jan SYLVIA

HANG POWER CLEAN: 

3 – 3 – 3 – 3 – 3

then 

Four Round for Time of:

10 Front Squats

10 Kettlebell Swings – American

10 Kettlebell Clean & Lunge

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