Our Latest Blog

6/23/2014

June 23, 2014 thao

D.R.O.M.s Strength Back squats 5-5-3-3 24×4 7-5-3 Power cleans (185/125) Mu

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6/20/2014

June 20, 2014 thao

D.R.O.M.s Strength Squat Cleans 5-3-3-1-1 1 Mile Run 50 Wall Ball Sit-ups 40 Yd Bear Crawl 30 GHD (or V-ups) 20 Snatch (75/55) 10 ManMakers

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6/19/2014

June 19, 2014 thao

D.R.O.M.s Mobility Metcon: 2 Min ME at Each Station: Pull-ups Double Unders Burpee TTB Thrusters (95/65)

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6/18/2014

June 18, 2014 thao

D.R.O.M.s Strength: Strict Shoulder Press 5-3-3-1-1 Metcon: 12 Minute AMRAP Ladder “Elizabeth” Power Cleans (135/95) Ring Dips

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6/17/2014

June 17, 2014 thao

D.R.O.M.s Skills: Back Lever Progressions Strength: 3 Sets 3 Weighted Pull-ups 5 Strict Pull-ups 7 Kipping Pull-ups *Stay on the bar until all pull-ups are completed* Metcon: 5 Rounds 30 Sec M.E at each station KB Swings Double Unders Push-ups Sit-ups Squats Rest 1 Min

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6/16/2014

June 16, 2014 thao

D.R.O.M.s Back Squat 5-3-3-1-1 Metcon: 3 Rounds For Time: 10 Burpee Box Jump Overs (30/24) 60 M Plate Carry (45/35) 20 Shoulder to Overhead (95/65) Rest 3 Min 2.5 Min ME Deadlifts (1/4 point) or Front Squats (1 Point) @ 185/135

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