by Paul Dyck | Nov 30, 2018 | Group S&C Workout
21-15-9 OHS 65/95 bar over burpees rest 5 min 15-9-6 FS 85/115 bar over burpees rest 3 min 9-6-3 BS jumps 95/135 bar over burpees
by Paul Dyck | Nov 29, 2018 | Group S&C Workout
Friday 11-30-18 “The 300 Workout” 25 Pull-Ups 50 Deadlift 95/135# 50 Push-Ups 50 Box Jumps 20/24” 50 Floor Wipers (both sides = 1 Rep) 50 Alternating KB Clean & Press (25/arm & Kettlebell must touch the ground between every rep) 25...
by Paul Dyck | Nov 28, 2018 | Group S&C Workout
Thursday 11-29-18 AMRAP 30 (in teams of two) “Check My Pulse” 20 Kcal Row 20 Thrusters 65/95# 20 Kcal Row 20 C2B Pull-Ups 20 Kcal Row 20 DB Box Over Burpees 20 Kcal Row 20 T2B
by Paul Dyck | Nov 27, 2018 | Group S&C Workout
Wednesday 11-28-18 With a running clock… “Jell-O Cake ” 5 RFT 5 C&J @ 110/155# or Kettlebell @ 35/50# 5 Ring Muscle Ups / Dips Rest exactly 3 Minutes 5 RFT 10 Front Squats @ 110/155# 15 Pull-Ups or Rings Rows Take the rest you need, then… 3 min Max Kcal Row (set...
by Paul Dyck | Nov 26, 2018 | Group S&C Workout
Tuesday 11-27-18 A. 3 Rounds NFT 3-5 Strict HSPU or Double Bell Strict Press. 6 Single Leg Double Bell Deadlift 6 Pull-Ups @ 31×1 B. 12 Minute AMRAP “Dumbbell Delerium” 35/50# 5 DB Squats 5 DB Thrusters 5 DB Cleans 5 S2OH 30...
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