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06
OCT
2017

Saturday October 7th 2017

Block 1 Strength a)  Deadlift 3×5 rest 3 mins between sets b)  1 mile Run 30 Snatches 135/95lbs 30 Jerks 185/125lbs 30 Power cleans 225/155lbs 30 muscle ups 1 mile run   Block 2 Weightlifting  a)  5x 3 thruster from a rack build to a challenging triple   Block 4...
05
OCT
2017

Friday October 6th 2017

  Block 1 Strength a)  Week 1 push/Pull 4x emom 12 min EMOM 3-5 strict chest to bar 6-8 DB Zpress 15 min 8-10 kipping chest to bar pullups 6-8 Strict HSPU 8 burpee box jump over 12 min emom 12/arm single arm banded lat pull down 12 double DB bent over row 15 banded tricep...
04
OCT
2017

Wednesday October 4th 2017

Block 1 Stregnth a)  GYMNASTICS STRENGTH option 1 15 min emom 1-2 Strict muscle ups 7 False Grip Pullup 12 alternating strict toes to bar no I dont expect you to get as high as this kid cause he is a beast option 2 15min EMOM 7 false grip ring rows 8-10 ring transitions on a band...
04
OCT
2017

Tuesday October 3rd 2017

Block 1 Strength a)  Backsquat squat in 7 mins build to a 5RM then E2MOM 3×5 @90% of Todays 5RM remember your weights! b)  400m Run 10 Rounds 8 Front Squats 8 Chest to bar pullups 400m Run 16min cap   Block 2 Weightlifting a)  BB Cycling heavy snatch 5 reps @ 65% 4 reps...
01
OCT
2017

Monday October 2, 2017

Download the APP Sugar WOD. Starting next week. all wods will be posted on SugarWOD app or on Cristiniathletics.com We will no longer be using the cristiniprogramming.com site.   This is the Beginning of a new 2 month Program. Consider this Pre-Pre Open training with a large...
29
SEP
2017

Saturday September 30th 2017

Block 1 Strength  a)  Deadlift build to a max 1 rep b)  Sled 3x 100ft sled push rest 2mins between sets 3x 100ft sled drag rest 2 mins between sets 1x 100ft bear crawl sled drag with harness   Block 3 Gymnastics a)  Day 2 5 rounds for time 15 thrusters 75/55lbs 11 muscle ups...
28
SEP
2017

Friday September 29th 2017

Block 1 Strength a)  E2MOM 14mins 8 T & G power snatch b)  16min EMOM 8 Strict Chinups 10 Bent over row 95/65lbs 8 Strict Press 95/65lbs 10 Pullups   Block 2 Weightlifting a)  squat clean every 2 mins x 7 sets 3 reps clean pulls 4×3 @105% of 1RM   Block 5...
26
SEP
2017

Wednesday September 27th 2017

Block 1 Strength a)  10 min E2MOM 2 Push jerk + Split Jerk b)  21-15-9 Row cal Burpee 400m Run every set   Block 3 Gymnastics a)  10 min EMOM 1 strict def. HSPU very deep def. total reps: 10   Block 5 Strongman/Bodybuilding a)  3×8 standing Single barbell press...
25
SEP
2017

Tuesday September 26th 2017

Warmup Mobility Warm up low back https://www.youtube.com/watch?v=zT657soclws Block 1 Strength a)  snatch Every 90sec 70% 75% 80% 85% 92% 98% 100+ 100+ 100+ b)  10min E2M 5 Power Snatch 135/95lbs + 5 OHS + 30 Double Unders   Block 2 Weightlifting  a)  Find a 1RM Overhead...
24
SEP
2017

Monday September 25th 2017

Block 1 Strength Warmup skill warm up butterfly pullups a)  squat AMRAP backsquats at 80% of 1RM AMRAP shoulder press at 70% of 1RM compare to same weights as July 31st\ b)  Tabata Push Press 115/80lbs Double Unders Front Squat 115/80lbs Toes to bar   Block 2 Weightlifting...