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Workout of the Day 31  December 2013

12/30/2013

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Deadlift
2-2-2-2-2

Then,

10-9-8-7-6-5-4-3-2-1

Bent over rows (50/35kg)
Push Press (50/35kg)
Barbell Roll Outs
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Workout of the Day 30 December 2013

12/30/2013

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Back Squat 
6-6-6-6-6

Then,

6 rounds

6 Pull Ups
8 Burpee Broad Jumps
10 KBS (Russian, 20/28kg)
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Workout of the Day 28 December 2013

12/27/2013

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Strongman Saturday!

EMOTM for 30min

Min 1: Farmers Carry Length of Box and Back (BW)
Min 2: 5 Weighted Burpee Box Step Overs (7.5/12.5kg)
Min 3: 10 Ring Dips 
Min 4: 10 GHD Sit Ups
Min 5: 200m Row
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Workout of the Day 27 December 2013

12/26/2013

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Happy Benchmark Friday!

"Filthy Fifty"

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
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Christmas Schedule

12/24/2013

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We will have open gym from 13:00-14:00 on December 24 and December 25. Merry Christmas!
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Workout of the Day 23 December 2013

12/23/2013

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Death by Deadlifts and Pull Ups
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Workout of the Day 19 December 2013

12/18/2013

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Skill: Running Technique

Then, 

5 x High Knee Walks with Medball over head

Then, 

30 Dumbbell Thrusters (7.5/12kg)
400m Run
30 Weight Box Step Ups (7.5/12kg)
400m Run
30 1-armed hand to hand KB Swings (16kg/24kg)
400m Run
30 HR Push Ups
400m Run

Then, 

Superfly Kicks
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Workout of the Day18 December 2013

12/17/2013

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Back Squat
2-2-2-2-2

Then,

AMRAP 20 Minutes

20 Wall Balls (14/20lbs)
15 AbMat Sit Ups 
10 Ring Dips
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Workout of the Day 17 December 2013

12/16/2013

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Deadlift

4-4-4-4-4

Then,

3 rounds, 1 minute each station

Row

Toes to bar

Jumping Lunges

Hand to Hand 1-armed Kettlebell Swings (16/24kg)

Rest

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Workout of the Day 16 December

12/16/2013

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Skill/Strength: Snatch Balance

Then,

10-9-8-7-6-5-4-3-2-1

Pull Ups
Goblet Squats (24/28kg)
Double Unders
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  • ÜBER UNS
    • Team
  • EINSTIEG
  • TRAINING
  • PREISE
  • KURSBUCHUNG
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  • NEWS
  • KONTAKT