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Workouts'S ARCHIVE

  • 5 rds-

    10-Pull Ups

    20-Push Ups

    30-Air Squats

    400m Run

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  • 110525 Wednesday: Regional Individual Workout 6 For time: Row 20 calories 30 Burpees 40 Two-arm dumbbell ground-to-overhead (45/35lb DBs) 50 Toes to bar 100 foot Overhead walking lunge (45/25lb plate) I removed the short sprint because of room/logistics General Rules: This is a chipper workout. Athletes begin behind the line. At Go, they move to […]

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  • 110524 Tuesday: Regional Affiliate WOD(ish) There will be a strict 30 minute time limit on this WOD: 75 Pullup, 75 KB Swing (35W, 53M), 75 Double-under, 75 Overhead Sq (65W, 95m). Straight through.

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  • 110523 Monday:

    By jerry

    110523 Monday: Conditioning: Regional Affiliate WOD: 21-15-9 reps for time of: Deadlift (275lbm/ 185lb) Box jump (30”/24”) Gymnastic Strength: 30 Handstand Pushups for time (sub dips).

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  • 110521 Saturday: Partner WOD! 200m relay run x 3 each then Walking Lunge to Montgomery st and back with ONE 25lb plate (switch as needed) then 200 situps, 150 KB Swings, 100 Pullups then 200m Relay run x 3

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  • 110520 Friday: “The Macho Man, Randy Savage” 15 OHS, 15 lateral burpee, 12 OHS, 12 lateral burpee, 9 OHS, 9 lateral burpee, 9 Thruster, 9 C-2-B Pullup, 12 Thruster, 12 C-2-b Pullup, 15 Thruster, 15 C-2-b Pullup 115lb Men, 75lb Women

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  • 110519 Thursday: “Filthy 50 or Dirty 30″ Compare to 110217 101111 and 100812 and 100520 Filthy 50 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 Post time and thoughts to comments.

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  • 110518 Wednesday

    By jerry

    110518 Wednesday SKILL/SPEED-STRENGTH: 2 Snatches every MINUTE on the minute for 15 min. Load should be heavy (80-85%) and technically sound (no ugly press-outs). CONDITIONING: “Grace” 30 Clean and Jerks for time (95w, 135m) Alternate WOD: 20 KB Swing, 20 Goblet SQ, 20 KB High Pull, 20 GHD Situp. 3, 4, or 5 rounds

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  • 110517 Tuesday

    By jerry

    110517 Tuesday SKILL/STRENGTH: 2-3 advanced HSPU (advanced for you) every MINUTE on the minute for 10 min. If you do not have a range of motion in the Hand Stand Pushup or are uncomfortable getting upside down SUB Ring Dips. Like the HSPU make your dips a challenge/advanced for you. CONDITIONING: 20 Chest-touches-bar pullups, 30 […]

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  • 110516 Monday

    By jerry

    110516 Monday STRENGTH: Back Squat x 3 rep max (take 5-6 sets) If you know your goal weight then plan your warmup sets. If 365×3 = goal then I might go 135×5, 225×5, 275×3, 315×3, 345×1, 365×3 CONDITIONING: 3 Round “Kelly” 400run, 30 box jump (24″) 30 Wallball

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Forging Elite Fitness in Alexandria Since 2007
805 N. Royal St., Alexandria, VA 22314