October 14, 2013
BS 3-3-3-3-3
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3RFT
20 KB Swing
Strict Push Ups 15/10
100′ OHD Lunges
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Accumulate 3-5min in the Prone Plank
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Archive for 'Uncategorized'
September 30, 2013
A1. Challenging HSPU 4×5-10; r/r 30s
A2. Heavy KB Swing 4×12; r/r-30s
A3. TTB/GHD Sit Ups 4×8-15; r/r-30s
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3RFT
15 Burpees
15 Box Jump Overs
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March 24, 2013
Snatch Balance 5×3
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4RFT
12 Heavy KB Swings
12 TTB
12 Burpees
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November 14, 2012
A1. Snatch Lift Off (SLO) 5×2
A2. GHD Raises 5×10
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For time
9 Power Clean 135/95
200m Run
15 PC
400m Run
21 PC
600m Run
2 Comments
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May 29, 2012
A. Snatch Pull Unders 3×3
B. Snatch 5×3 @ 70%, 75%, 80%, 80%, 80%
C1. 3×5 Dead Hang Pull Ups + AMRAP Kipping Pull Ups; r/r – 30s
C2. 3×10 Push Jerk; r/r – 60s
D. Prone Plank – Accumulate 4 min
3 Comments
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After getting a lot of feedback, we will keep the afternoon classes on the quarter hour. We have several members, aka Phil, going rampage on the highways trying to make it here after work.
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May 11, 2012
Check out the BOLT Kids webpage, under the Programs tab at the top of the screen. Or go...
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Check out the BOLT Kids webpage, under the Programs tab at the top of the screen.
Or go to http://blog.get-bolt.com/programs/bolt-kids
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you can put me down for qty of 1 unless you want to make an exception for my 4 yr old, then I’ll take qty 2
This will be a mental battle since the rep scheme goes up instead of down!!
You can say that again, Ashley! Whew!!