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Tags Archives: ashcreek

15 Dec
0

It’s Friday!

By: sogoCF14 – category: , – December 15, 2017

Weightlifting: Every :90 x 5 – :00 1 Power Clean – :20 1 Hang Squat Cleans – :40 1 Squat Clean -1:00 Change Weight % – 60/70/75/80/85 EMOM x 5min – 1 Heavy Squat Clean – no misses   Conditioning: 5 RFT – 10 B ... Continue Reading

13 Dec
0

WCW – who’s it gonna be?

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

Core: 3 Rds – 10 Supermans -> :10 Superman Hold 10 V-Ups -> :10 Hollow Body Hold 10 Plank Crunches 10 Weighted GH Bridges   Conditioning: “KAREN”

12 Dec
0

You Read it Right!

By: sogoCF14 – category: , – December 12, 2017

Conditioning: 0:00-10:00 1mile Run + ME Clean and Jerks#135/95 10:00-13:00 Rest 13:00-20:00 800m Run + ME Snatches#115/85 20:00-23:00 Rest 23:00-27:00 400m Run + ME Thrusters#95/65

10 Dec
0

ALL THE WEIGHTS

By: sogoCF14 – category: , – December 10, 2017

Strength: 2RM Back Squat 4×2 Tempo   Conditioning: 50 DB Snatches 50 Dips 50cal Row 50 KBS

07 Dec
0

TABATA Fridays

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

Strength: Squat Jerk/Snatch Balance   Conditioning: TABATA x 4 Strict Dips cal AAB Strict Pull-ups Burpees