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Tags Archives: ash creek

07 Nov
0

It’s AMRAP time!

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

Strength: 4 sets – 100′ Farmers’ Carry 50′ Plated Bear Crawl 12 Bicep Curls   Conditioning: AMRAP x 21min – 21 DB OHS#50/35 15 Pull-ups 9 Box Jumps 24/20

02 Nov
0

Friday Fun

By: sogoCF14 – category: , – November 2, 2017

Strength: 5RM Front Squat 1st rep 3sec Pause 1×5 @85%   Conditioning: 3 RFT – 50 DU 30 alt. DB Snatches#50/35 10 MU

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

05 Oct
0

Back Squats on a Friday

By: sogoCF14 – category: , – October 5, 2017

Strength: Back Squats – 2×5 @80% 1×10 @75% 2×5 @70%   Conditioning: 5 RFT – 200m Run 20 KBS#53/35 20 Goblet Lunges#53/35

05 Oct
0

Mobility in the House!

By: sogoCF14 – category: , – October 5, 2017

MOBILITY:)   Strength: 5 Rounds 4 seated Box Jumps 7 Bent-Over Rows   Conditioning: AMRAP x 14min – 400m Run 30cal Row 20 Sit-ups