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Saturday – “Colors are the smiles of nature.” Leigh Hunt

December 20, 2014
For time:
400m run, then 3 rounds of:
5 deadlifts
7 squats
10 S2OH
15 thrusters
*all done with bar only!
Advanced do:
600m run, then 3 rounds of:
5 deadlifts
10 squats
15 S2OH
20 thrusters
* Once the bar is picked up off the ground it must remain there till the round is complete

How To Squat

Proper Techniques For A Perfect Squat

If you squat with proper technique and heavy (for you) poundage, you might grunt, scream, or even cry, but you probably won’t be injured.

Squatting is one of the most productive if not the best exercises out there (it’s called the King of Exercises by many). It is one of the most difficult to learn as well. If you are new to this exercise, please take several training sessions practicing with an empty bar or broomstick (you can do some additional work on the leg press if needed). It’s very important to get your technique down cold while the weights are still light. Your small errors with small weights will turn into BIG errors with big weights. Much of the bad press the squat has received in the media is a result of improper technique and not the exercise itself. Red flags you may encounter will be pointed out and hopefully how to avoid them.  (READ ON…)

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Friday – “Nothing will work unless you do.” Maya Angelou

December 19, 2014
For time: (25 min cap)
30 power cleans
30 Front squats
30 S2OH
60 air squats
60 mtn climbers
60 Db U’s
EMOM do 3 bar over burpees
Rx’d is 95/65
**10 pull-up penalty for dropped bars w/10# plates on them!
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Thursday – “Never put a sock in a toaster.” Eddie Izzard

December 18, 2014
2 bar pull-overs (beginners do Skin the Cat)
6 ea. Pistols
6 Cart Wheels
20 min AMRAP
11 pull-ups
5 deadlifts
10 HSPU’s (modified)
Advanced do:
20 min AMRAP
11 C2B’s
2 Deadlifts (Rx’d is 315/225 – scale but to heavy)
10 HSPU’s
11:20cfc 9:17cf1a 9:5cf2a 

17 Sneaky Ways to Stay Energized During the Holiday Season

Sneaky Ways to Boost Energy

Deck the halls, sing we joyous—cue the exhaustion. Ideally the holidays would be all about popping champagne and exchanging gifts while giggling gleefully. But the reality is that between family obligations, frantic shopping, and wrapping up last-minute tasks at work, the holidays can be mostly stressful and even depressing. Luckily we’ve got 17 ways to keep spirits and energy up this holiday season. Read on and prepare to get pumped! (READ ON…)
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Wednesday – “Nobody cares how much you know, until they know how much you care.” Theodore Roosevelt

December 17, 2014
Back squat
10, 8, 6, 4, 2
Rest 2 min between sets
Start @ 50% of your estimated max, add weight each set
4 round AMRep
3 min on 1 min off
(start each round where you left off in the last)
12 DB step ups (held in front rack position 25/15)
10 V-Ups
8 Burpees
6 pull-ups
4 plate pick ups 45/25
2 Broad Jumps (5′ target)
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Advanced do:
12 DB step ups
10 UB T2B
8 Slurpees w/clapping push-up
6 pull-ups
4 KBS 32/24
2 Broad Jumps (6′ target)
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Tuesday – “Believe and act as if it were impossible to fail.” Charles Kettering

December 16, 2014
Front squat
5 x 2 heavy doubles that move fast in perfect form
*no more than 82% of max
Fran (10 min cap)
Pull-Ups (*for those that need assistance, I want you to limit yourself to only 1 band!  Let’s get you stronger.)
(Rx’d is 95/65)
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Monday – “Vision is the art of seeing what is invisible to others.” Jonathan Swift

December 15, 2014
10 x 10 Hand Stands
w/:02 shrug holds
20 min cap
One leg push-ups
WBS (Rx’d 20/14)
Beginners or those who know they will struggle with upper body strength, start at 24′s
12:15cfc 12:15cfb 12:15cfa
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Sunday – “If you know the enemy and know yourself you need not fear the results of a hundred battles.” Sun Tzu

December 14, 2014
Teams of 2 complete:
400m run carrying a plate (Rx’d 45/25)
50 box step overs total w/ the plate
50 Shoulder to Overhead, plates used are loaded onto a bar
50 box squats with loaded bar, box is set to 20″
50 S2OH
50 Box step overs
400m run with plate
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups
Enlarge image
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
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Saturday – “Intelligence without ambition is a bird without wings.” Salvador Dali

December 13, 2014
Back Squat 4,4,4
RI: 2 min between each round
For time:
21, 15, 9
Front Squats (Rx’d 135/95)
400m run
*Front squats must use a weight that allows you to clearly squat at depth
**NO dropping the bar from the top.  I want work in both directions.
***Fight for straight spines!





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