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Tags Archives: ash creek

18 Sep
0

You Can.

By: sogoCF14 – category: , – September 18, 2017

Strength: 5-6 sets @95% of 90% Front Squat 2 Front Squats 4 Back Squats   Conditioning: Pull-up/Dip Complex

14 Sep
0

Squats in the House

By: sogoCF14 – category: , – September 14, 2017

Strength: Back Squat – based off 90% 2×8@70% 2×6@80% 2×4@85% 2×4@90%   Conditioning: 4 RFT – 200m Run 5 Box Jumps 10 KBS#53/35 15 Sit-ups

13 Sep
0

I’m too Old for this S*%!

By: sogoCF14 – category: , – September 13, 2017

Skill: 4 sets – 6 OH Lunges/leg 3 kneeling jumps/seated jumps 50′ Farmer’s Carry   Conditioning: AMRAP x 20min – 50 WBS#20/14 30 Burpees 100 DU

11 Sep
0

21-15-9 Triple

By: sogoCF14 – category: , – September 11, 2017

Conditioning: 21-15-9 AAB Calories 3-2-1 Squat Snatch#135/95 Rest 2min 21-15-9 Row Calories 3-2-1 Thrusters#155/105 Rest 2min 21-15-9 Ski-Erg Calories 3-2-1 Squat Cleans#185/135

07 Sep
0

Mobility Class

By: sogoCF14 – category: , – September 7, 2017

Mobility: 2:00 Lunge/Leg 2:00 Pigeon/Leg 3:00 Straddle 1:00 Downward Dog 1:00 Upward Dog 10:00 Personal Mobility   Strength: 3 sets – 50′ OH DB Walk 6 OH Press in Lunge/side 10 Bent-Over Rows