DAILY WORKOUT

October 7, 2013

Two Words…. 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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October 4, 2013

Strength: Front Squat 3×3 Metcon: 10 Front Squat 5 Rounds 7 Dips 7 Pullups 10 Front Squat    

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October 3, 2013

Strength: Snatch Advanced – Work to a heavy double in 30 min Beginner – Technique MetCon: 1 snatch every :30 seconds for 12 min

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October 2, 2013

Strength: Jerk 5-3-3-1-1-1 MetCon: 3rds 10 Clean and Jerks 10 Lateral Jump Burpees   Congratulations to all who ran this weekend! Ellie Dixon PR’ing her Marathon time and Natalie Lanzino repping the Alpha Athletics T!!

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