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Tuesday 7.7.2015

STRENGTH

15 min to find Heavy Power Clean + FS + Thruster

CONDITIONING

“Jackie”:
1000m Row
50 Thrusters 45/35
30 Pull-Ups

Finisher:
100 Band Pull Aparts

COMPETITION

5 min Row of 30 sec Hard/30 sec Recover Pace

Thursday 7.2.2015

wodSTRENGTH/SKILL3 min Row for Calories

CONDITIONING “The Chief” 5 Rounds for Reps 3 min AMRAP: 3 Power Cleans 135/95 6 Push Ups 9 Squats *1 min Rest

Saturday 6.13.2015

wod CONDITIONING Team Holleyman Partners alternate rounds

30 Rounds: 5 Wall Balls 3 HSPU or Seated DB Press 1 Power Clean 225/155

Tuesday 6.9.2015

wodSTRENGTH15 min to find Power Clean + Jerk + Power Clean + Jerk 

CONDITIONING 20 min EMOM: Even- 3 Power Clean 155/105 Odd- 15 Squats

Finisher 5 min Rotating Plank

COMPETITION Tabata Row *4 min rest* Tabata Row  

Thursday 4.30.2015

wodSTRENGTH/SKILLFor Time: 1500m Row

CONDITIONING 20 min EMOM: Even- 5 Power Clean 135/95 Odd- 5 Bar Facing Burpee

 

Tuesday 3.10.2015

wodSTRENGTH10 min EMOM: Power Clean + Push Press (Start at 50%; add load each round)

CONDITIONING 10 Power Clean 95/65 10 Lateral Bar Hops 20 Power Clean 20 Burpees 30 Power Clean 30 Over the Bar Burpees  

Thursday 3.5.2015

wodSTRENGTH12 min EMOM: Clean + Power Clean @ 65%

CONDITIONING 3 Rounds: 10 Power Clean and Jerks  135/95 20 Sit-Ups *2 min Rest

Thursday 1.29.2015

wodFIRST ANNUAL CFA BOWL FLAG FOOTBALL GAMESATURDAY, JANUARY 31 @ 12:30PM ALPHARETTA HIGH SCHOOL

STRENGTH 15 min to find 2RM Full Clean (does not need to be TNG)

CONDITIONING 10 min AMRAP: 20 Lateral Bar Hops 10 Power Clean 95/65 5 Front Rack Lunges (5 per side) 95/65

Finisher 3 x 15 Back Extension

 

Thursday 1.22.2015

wod WORKOUT WITH MOM & DAD SATURDAY, JANUARY 24 @ 9:30AM

STRENGTH 15 min EMOM:  3 TNG Power Cleans @ 60%

CONDITIONING 15 min Sled Drag (light)

Tuesday 11.25.2014

wodSTRENGTH15 min to work to heavy Power Clean + Power Clean + Push Jerk

CONDITIONING 20 min EMOM: Even Minutes 3 Clean and Jerks 155/105 Odd Minutes 80m Shuttle Sprint

Finisher 50 V-Ups

COMPETITION 15 min Gymnastic Goat Practice: HSPUS, Handstand Walk, Muscle Up, etc.

HOLIDAY HOURS THANKSGIVING DAY - 9AM CLASS ONLY BLACK FRIDAY - CLOSED; NO CLASSES

Thursday 11.13.2014

wodSTRENGTH10 min EMOM: Power Clean + Jerk  @  70%

CONDITIONING For Time: 800m Run 30 Power Clean and Jerks 135/95 800m Run

Finisher Team Russian Twist 4 x 10 per side