16th January, 2017

Workout of The Day
Run 800 meters For Time
Push Press
1 rep
10 reps

Run 800 meters For Time
Push Press
1 rep
20 reps

Run 800 meters For Time
Push Press
1 rep
30 reps

Post Best Time for 800m & Heaviest Push Press Load for 1, 10, 20, 30 reps as Score.

9th January, 2017

Lifting Workout
Split jerk
3 – 3 – 3 – 3 – 3 – 3 – 3 reps

Conditioning Workout
Complete as many rounds as possible in 12 minutes of:
3 snatches
6 clean and jerks
9 chest-to-bar pull-ups
54 double-unders
(Men use 135-lb., Women use 105-lb.)

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6th Jaunuary, 2016

Olympic Lifting Day

Hang squat snatch
3 – 3 – 3 – 3 – 3 reps

Hang power clean
3 – 3 – 3 – 3 – 3 reps

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4th January, 2017

Workout of The Day
Tabata Something Else

Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

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2nd January, 2017

Workout of The Day
Happy New Year, 2017 :

5 Rounds of –
2 minutes of:
5 muscle-ups
150-meters shuttle sprint (25 meters there and back, 3 times)
Max reps thrusters (135/95-lb.)

Rest 3 minutes between rounds. Post number of thrusters completed each round.

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