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Workout of the Day

20161031-MonBCSO

10/31/2016

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Buy-in: 100 double-unders or 300 singles
-then-
3 rounds of:
20 ring dips
20 ring rows
20 hand-release pushups
20 situps
-then-
Buy-out: 100 double-unders or 300 singles
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20161028-FriBCSO

10/28/2016

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"Short and Sweet"

Row 1,000m
Directly into:
21-15-9
OHS (115/80#)
KB Swings (53/35)
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20161027-ThuBCSO

10/27/2016

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Double Fran
42-30-18 reps of:
Thrusters (95/65)
Pull-ups
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20161026-WedBCSO

10/26/2016

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"Run BMC"
200m Run
1 Round of Barbara:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats

400m Run
2 Rounds of Mary:
5 Handstand Push-ups
10 Pistols
15 Pull-ups

600m Run
3 Rounds of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats

800m Run
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20161025-TueBCSO

10/25/2016

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4 Minute AMRAP:
3 Rounds:
12 Deadlifts (95/65#)
9 Hang Power Cleans (95/65#)
6 Jerks (95/65#)
Time remaining: Max Calorie Row
Rest 4:00

4 Minute AMRAP:
2 Rounds:
12 Deadlifts (135/95#)
9 Hang Power Cleans (135/155#)
6 Jerks (135/95##)
Time remaining: Max Calorie Row
Rest 4:00

4 Minute AMRAP:
1 Round:
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Jerks (155/105#)

Time remaining: Max Calorie Row
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20161024-MonBCSO

10/23/2016

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With a 20 minute running clock, EMOM perform 5 thrusters:
Minutes 0:00 - 5:00 (75#/55#)
Minutes 5:00 - 10:00 (95#/65#)
Minutes 10:00 - 15:00 (115# - 80#)
Minutes 15:00 - 20:00 (135# - 95#)
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20161021-FriBCSO

10/20/2016

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For Time:
5 Unbroken Deadlifts
15 Burpee Box Jumps 24/20
20 T2B
10 Unbroken Deadlifts
15 Bar Facing Burpees
20 T2B
15 Unbroken Deadlifts
15 Lateral Burpees
20 T2B
20 Unbroken Deadlifts
15 Burpees
20 T2B
225/155 185/135 135/85


*Everytime you break on the Deadlifts it is an immediate 15 KB Swing penalty 70/53.
Dropping the bar = a break.
Leaving the bar on the floor for more than 1 second = a break
**30 minute cap
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20161020-ThuBCSO

10/19/2016

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1. Hang Squat Clean
5x3 at 70% - from mid thigh, drop from the top (165)

2. Front Squat
Triple at 82% (245)
Single at 88% (265)
Triple at 82% (245)
Single at 90% (270)
Triple at 82% (245)
Singe at 93% (280)

3. Conditioning
15 Min. AMRAP:
15 Wallballs (20/14#)
15 KB Swings (1.5/1 Pood)

4. Stamina Conditioning
12 Min. EMOM:
Odd: 12 TTB
Even: 12 Thrusters (95/65#)
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20161018-TueBCSO

10/17/2016

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Conditioning
Part-1:
21-15-9:
Muscle Snatch (75/55#)
Burpees

Rest 4:00 (change weight)

Part-2:
15-12-9:
Power Snatch (95/65#)
Burpees over Bar

Rest 4:00 (change weight)

Part-3:
12-9-6:
Squat Snatch (115/80#)
Burpee Box Jumps (24"/20")
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20161017-MonBCSO

10/16/2016

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Teams of 2
800 meter run
75 Power Snatches
400 meter run
50 Power Snatches
200 meter run
25 Power Snatches

95/65 75/55 65/45

1 work / 1 rest, split runs and snatches however you want
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