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    MONDAY -FRIDAY 

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    0555-0650
    0650-0745
    0915-1010
    1230-1325
    1700-1755
    1755-1850
    1850-1945 (not on Friday)

    SATURDAY: 0800 | 0900

    SUNDAY: CLOSED

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Workouts'S ARCHIVE

  • Monday 04222013

    By jerry

    Sport: WOD A: EVERY 1:15 x 10 rounds (thats 5 sets each) Odd Rounds Touch and Go UB Hang Squat Snatch x 6 (use wod speed, tough but perfect) Even Rounds: XX-Ring Push-ups (Something tough but repeatable for all sets, score least reps in any interval) WOD B: EVERY 1:15 x 10 rounds (thats 5 […]

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  • WOD A: Two people per bar. Positional technique work: Pause Clean Deadlift (clear pause at middle of knees and clear pause in the power position) 3 sets of 3 reps @60-80% of max clean WOD B: Two people per bar. 15 min to build to a max clean. Those who are proficient should Squat Clean […]

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  • Friday 04192013

    By jerry

    WOD A: Every 1:30 x 10rounds (thats 5 each) All sets should be working sets. Record average load in both ODD Strict press x 3 UB (@85%-90% 1rm) EVEN Weighted pullups x 3 UB (85%-90% 1rm) WOD B: 3 rounds (10 minute limit) 20 dips 60 Double Under  

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  •   30 minute amrap: 600 Run 6 Thrusters 9 Toes-2-Bar 12 Box Jump 15 Situp 12 KB Swing 9 Pushup 6 Thruster

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  • WOD A: Back squat x 9 Sport B:  Heavy 3 rep squat snatch every 2:00 x 5 sets. The three reps don’t have to be tng but should be within a few seconds of each other to be considered a 3rep effort. Record average load, so that means all 5 sets should be working sets. […]

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  • Tuesday 04162013

    By jerry

    30 min AMRAP at Zone 2 pace 85% to 89% of Lactate Threshold Heart Rate (LTHR) This is 85-89% of the final 20min avg HR from last Thursday 800 run then 2 rounds of: 7-15 chest-2-bar pullup 20-30 walking lunge 5-15 kipping HSPU

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  • Monday 04152013

    By jerry

    Sport: WOD A: EVERY 1:15 x 10 rounds (thats 5 sets each) Odd Rounds: Touch-n-Go UnBroken Hang squat clean x 5 (use wod speed, but tough) Even Rounds: XX Muscle-ups (Something challenging but repeatable, score is lowest interval) WOD B: EVERY 1:15 x 10 rounds (thats 5 sets each) Odd Rounds: Push Press x 7 […]

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  • Friday 04122013

    By jerry

    WOD A: Every 2 min x 6: ODD max UnBroken strict press at 65% 1 rm EVEN max UB pullups (don’t game the pullups, go all out each set) WOD B: For quality 50 (35w) Full Depth ring push-ups

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  • 30 min AMRAP Aerobic Tester Record full rounds and partial. If you have a HR monitor, at 10 minutes, hit the Lap (Split) button. Record your average heart rate for the final 20 minutes: 20 Burpees 400 run 20 Box Jumps 400m row 20 Wallball 40 KB swing (35w, 53m)

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  • WOD A: Front Squat x 9 reps (take 15 min to find your max) WOD B: 3 Heavy Squat Clean every 2:00 x 5 (record average load, so that means all 5 sets should be working sets) Fitness WOD B: 10min AMRAP 10 Goblet Squat  10 KB Swing 10 Burpee

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805 N. Royal St., Alexandria, VA 22314