October 2, 2017

A special shout out and good luck to all the October Detoxers!! Go get em! and always remember, reach out to Coach Nyra if you have any questions, she is here to help! … (WOD) … A) EVERY 3 MINS FOR 15 MINS: 5 STRICT PRESS AT 70-75%...

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September 30, 2017

(POWER HOUR WOD) … 3 HEAVY ROUNDS, DO NOT DROP KB UNTIL END OF ROUND: A1) KB RDL X8 A2) KB 20″ BOX STEP-UP X10 (TOTAL) A3) 50M KB FARMER’S WALK … B1) BENCH PRESS BUILD TO A HEAVY SET OF 4 … 3 ROUNDS: C1) DB/KB SINGLE...

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September 27, 2017

(WOD) … A) EVERY 3 MINS FOR 15 MINS: 5 BACK SQUATS AT 70-75% … B) AMRAP 10 MINS: 20 RUSSIAN KBS (70/53) 10 GOBLET SQUATS 30 DOUBLE UNDERS … (SUPPLEMENTAL) … A) 15-12-9-6-3 HANG SQUAT CLEANS (155/105) BOX JUMP STEP DOWNS...

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September 26, 2017

A) FOR TIME: 120 DOUBLE UNDERS, THEN… 4 ROUNDS: 15 PULLUPS 15 HANG POWER SNATCHES (95/65) THEN, 120 DOUBLE UNDERS … (SUPPLEMENTAL) … A) 1 POWER SNATCH+2 HANG SNATCH+1 OHS X5 SETS *BUILD TO HEAVY* … B) AMRAP 7 MINS 3 RING...

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September 25, 2017

Coach Nyra is looking for 4 more people to join October’s Clean Eating/Detox challenge. Sign up by this coming Wednesday! So, if you have been on the fence about taking that final step, think no more! Contact: nmwadkins@yahoo.com …...

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September 23, 2017

(POWER HOUR WOD) … A) CLOSE GRIP BENCH PRESS *build to a heavy double* … B) CLOSE GRIP BENCH PRESS *drop to 70% for 20 total reps* … C) BANDED TRICEP PUSH DOWNS X100 … 3 SETS: D1) KB CURTSEY LUNGE X8 PER SIDE D2) WEIGHTED...

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September 22, 2017

(WOD) … A) 5 SETS: 21 CAL ROW 15 TOES TO BAR 9 SHOULDER TO OVERHEAD (135/95) …REST 2 MINS… … (SUPPLEMENTAL) … A) FOR TIME: 30 CLUSTERS (squat clean thrusters)  (155/105) *complete 3 MU EMOM* … (BURN) …...

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September 20, 2017

(WOD) … A) AMRAP 5 MINS: 6 POWER SNATCHES (95/65) 8 C2B 10 BOX JUMP STEP DOWNS (24/20) …REST 2 MINS… X3 SETS… … (SUPPLEMENTAL) … A) BACK SQUAT (20X1) *build to a heavy set of 5* … B) 5 BACK SQUATS AT 90%...

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September 19, 2017

(WOD) … A) AMRAP 20 MINS 7 POWER CLEANS (135/95) 7 BURPEES 200M RUN … (SUPPLEMENTAL) … A) POWER CLEAN+FRONT SQUAT+HANG POWER CLEAN+FRONT SQUAT **BUILD TO A HEAVY* … B) 5 SETS OF PART A AT 85% … C) HANDSTAND WALK...

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