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Tags Archives: group training

31 Oct
0

Trick or Treat

By: sogoCF14 – category: , – October 31, 2017

Strength: 10RM Back Squat 1×10 @85% 10RM   Conditioning: 400m Run 30 WBS#20/14 30 Box Jumps 400m Run 21 KBS#53/35 21 Pull-ups 400m Run 21 KBS#53/35 12 Pull-ups 400m Run 30 WBS#20/14 30 Box Jumps

29 Oct
0

the Monday Mash

By: sogoCF14 – category: , – October 29, 2017

Skill: Rope Climb Technique **If proficient in Rope Climbs** 8 Rope Climbs “for time” preferably legless if able.   Conditioning: 10->1 MBC#20/14 1->10 Burpee Box Jumps 24/20

26 Oct
0

Mobility is Needed

By: sogoCF14 – category: – October 26, 2017

Mobility: Thoracic Spine and Shoulder Focus   Strength: 3 sets – :30 Inverted Shoulder Taps, :30 rest 10 Vertical Push-ups 10 Good Mornings   Conditioning: 4 RFT – 10cal AAB 20 Burpees 400m Run

24 Oct
0

WZA Miami Mash-up

By: sogoCF14 – category: , – October 24, 2017

Conditioning: partner option 5 Rounds – 10 Deadlifts#275/185 10 Strict HSPU 3 Rounds – 30 Pull-ups 30 WBS 1 Round – 50 T2B 50 OHS#95/65   Stretch/Skill: 4 sets – 1 T2B Roll-over, :10 hold 3 Skin-the-Cats 5 KB Roll-over Deadlif ... Continue Reading

24 Oct
0

WZA DT

By: sogoCF14 – category: , – October 24, 2017

Skill: 3 sets – 4 Cuban Curls/arm 5 Delt Raises/arm 6 Around the World T2B   Conditioning: DT 5 RFT – #155/105 12 Deadlifts 9 Hang Power Cleans 6 S2OH