December 13, 2018
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Friday, 12/14

Skill Turkish Get Up (15 Minutes) 4x 4 Alt reps (2/side) Met Con For time: 60 Toes to Bar Then 6 Rounds of 12 Box Jumps 15 KB Swings 12 V-Ups
December 12, 2018
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Thursday, 12/13

Strength Snatch Prep (12 Min): 1×10 Snatch Grip RDL w/bar 2x 2 Hang Hi Pull+2 Hang Power Snatch 2×1 Hang Power Snatch+1 Snatch Work: EMOM 5 Minutes 1 Hang Power Snatch+2 Snatches (~65-70% 1RM) Rest 1 Minute EMOM 5 Minutes 1 Hang Power Snatch+1 Snatch (~75-80% 1RM) Rest 1 Minute EMOM […]
December 11, 2018
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Wednesday, 12/12

Met Con Every two minutes for 30 min (3 Rounds) Row 30/20 Cals 12 Burpee Box Jump Over 30 Ab Mat Sit Ups Assault Bike 24/18/12 Cals 60 Double Unders 3 Rounds NFT 5 Single Leg Calf raise with Negative/side 15 Hollow Rocks
December 10, 2018
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Tuesday, 12/11

Strength Deadlift (25 Min) Prep: 1×10 RDL w/bar, 3×5 working up Work: build to 3 Rep Max (no more than 3 attempts) Met Con Once for time (6 Min Cap) 50 Wall Ball 25 Deadlifts (M: 275/225/185/135/95, W:183/153/123/93/63)
December 9, 2018
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Monday, 12/10

Met Con 3 Rounds of: AMRAP 4 Minutes 8 HSPU 12 Pull Ups *move directly into* AMRAP 4 Minutes 8 Hang Clean and Jerk (M:115/95/75, W: 78/63/53) 12 Burpees over the bar Rest 4 Minutes
December 9, 2018
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Programming Preview: Week of 12/10

Monday, 12/10: Met Con – HSPU, Pull Ups, Hang Clean & Jerk, and Burpees Tuesday, 12/11: Deadlift Wednesday, 12/12: Met Con – Bike, Double Unders, Row, Ab Mat Sit ups, and Burpee Box Jump Overs Thursday, 12/13: Snatch Friday, 12/14: Met Con – Toes to Bar and KB Swings Saturday, 12/15: Cleans & Met Con – […]
December 8, 2018
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Sunday, 12/9

Strength Back Squat (25 min) Prep: 1×10 w/ bar, 5-5-10-10 working up Work: establish 20 Rep Max Team Met Con (In 4s) 2 Rounds, follow the leader 1 Mile Assault Bike (scale to .7 mile, should be completed in under 3:00) 80’ Front Rack KB Walking Lunge (out 20’ and back […]
December 7, 2018
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Bring-a-Friend Day, 12/8

Met Con 3 Rounds Every 3 minutes complete: A) 10 Burpees/ 20 KB Swings/ 10 burpees B) 10 Box Jumps/ 20 Plate Russian Twists/ 10 Box Jumps C) 5 DB Devils Press/ 20 Ab Mat Sit Ups/ 5 DB Devils Press
December 6, 2018
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Friday, 12/7

Met Con 3 Rounds In 3 Minutes 500 M Row Max burpees in remaining time Rest 3 Min Bike .5 Mile Max Wall ball in remaining time Rest 3 Min Reminders: – Bring-a-Friend Day, 12/8   – Mark your calendars: “Ugly Sweater” CFDC Holiday Party, 12/15 @ H Street Location