Marcus Domingue
- Dec 31, 2016
31 Dec 16
A. “Khufu” 10 Power Cleans (205/145) 20 Strict Handstand Push-Ups 30 Alternating DB Snatch (70/50) 40 Wall Ball (20/14) 50 Calorie Row 40 Wall Ball Shots (20/14) 30 Alternating DB Snatch (70/50) 20 Strict Handstand Push-Ups 10 Power Cleans (205/145) B. 30 sec AB @85% effort
30 sec AB @60% effort
x20
get off at minute 10 and rest/walk for 2-3 min
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Marcus Domingue
- Dec 30, 2016
30 Dec 16
A. Jerk Balance 40% 3x3 B. Split Jerk build to a tough single
C. EMOM8-10 Split Jerk x1 @80% of A D. 5 Rounds
10 Cal AB
10m HS walk E. 5k Row
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Marcus Domingue
- Dec 29, 2016
29 Dec 16
A. Start at 65% 1rm Power Clean and Jerk add 10# EMOM until tough single B. EMOM10 2 PC&J @80% of A C. 3 Squat Clean Thruster 185/125 20 Cal AB
50 DU
Max UB Ring MU
rest 3 min
x 3 D. AMRAP 6 5 HSPU 7 TTB
9 BJO 24"/20"
rest 3-5 min E. "Flight Simulator" 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken DU ***has to be unbroken..if you are on the set of 50 and you hit your feet at 49 you will redo the set of 50 again, not the entire workout
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Marcus Domingue
- Dec 27, 2016
27 Dec 16
A. Build to a tough 3 Position Snatch in a minimum of 5 sets B. EMOM15
Drop 15-20# from A then emom 3 pos. snatch C. EMOM21
1. Alt Dumbbell Snatch x12 @60/40
2. TTB x 12 3. DU x 50 D. AB
25 sec @97%
3.5 min rest x 5 E. Z1 (very easy effort)
15 Min AB
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Marcus Domingue
- Dec 26, 2016
26 Dec 16
A. Back Squat 4x3 @20X1 All sets heavy rest 2-3 min B1. Weighted pronated pull-up 4x2 @1111 rest 60 sec B2. Weighted Dip 4x2 @21X1 rest 60 sec C. EMOM14 1. 6 DL @225/155 2. 50 DU D. AMRAP5 10 Wallball 20/14 10 CTB E. AMRAP5 10 Box jump over 24"/20" 10 Pull-up F. Z1 15 Min AB
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Marcus Domingue
- Dec 24, 2016
24 Dec 16
A. AMRAP10
20 HSPU
20 TTB
20 BJSD 30"/24" B. 15-12-9
Ground to Overhead 95/65
Burpee
@97% C. 30 sec AB @85% effort
30 sec AB @60% effort
x20
get off at minute 10 and rest/walk for 2-3 min D. 15 Min Z1
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Marcus Domingue
- Dec 23, 2016
23 Dec 16
A. Jerk Balance 40% 3x3 B. Split Jerk 2, 2, 2, 2, 2 build
rest 2-3 min C. HS Walk 50m for time D. 10-9-8-7-6-5-4-3-2-1
D-Ball Clean 150/100
50m Dual KB Front Rack Carry 53/35 E. 15 Min Z1
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Marcus Domingue
- Dec 22, 2016
22 Dec 16
A. Start at 65% 1rm Hang Power Clean and add 10# EMOM until tough single B. EMOM8 3 PC @80% of A C. Max Rep UB Ring MU
rest 1 min
-3" Def HSPU x 10-12 rest 1 min
TNG HPC 155/105 x 5
rest 1 min
x 5 D. AMRAP 5 3 HSPU 4 TTB
5 Thruster 95/65
rest 3-5 min AMRAP 5 15-12-9-6
S2O 115/75
DU x 50
Remaining time max rep CTB
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