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11 December 2017

posted by Information Explosion   [ updated ]



A)  3 x Front Squat @ 85%
          6 Sets, Resting 120 sec

B)  10 x Deadlift @ 70%
          3 Sets, Resting 90sec

C)  For Time:
     500m Row +
     100 x Burpee +
     50 x Wall Ball

10 December 2017

posted by Information Explosion   [ updated ]



Rest Day

9 December 2017

posted Dec 8, 2017, 9:03 PM by Information Explosion   [ updated Dec 8, 2017, 9:03 PM ]



Jiu-jitsu Day

8 December 2017

posted Dec 7, 2017, 6:19 PM by Information Explosion

Instructing the SWAT Paramedics in defensive tactics.


A)  Bench Press
     5 - 3 - 3 - 2 - 2 - 1 - 1 - 1

B)  1 - 7 Ladder Pull-up +
     7 - 1 Ladder Handstand Push-up

7 December 2017

posted Dec 6, 2017, 8:24 PM by Information Explosion

Awesome Belt Promotion ceremony last night with SIX BLACK BELTS on the mat! Muito Obrigado, Rinaldo Santos!


In any order:
- 500m Row 
- 100 x Split Jump 
- 150 x Air Squat 
- 100 x Kettlebell Swing @ 1.5pood/1pood

6 December 2017

posted Dec 5, 2017, 5:13 PM by Information Explosion



Three Rounds for Time:
800m Run +
3 x Rope Ascent +
20 x Burpee

5 December 2017

posted Dec 4, 2017, 7:30 PM by Information Explosion



5 x Floor Press @ 70% +
5 x Pull-up
     10 Sets, Resting 120 sec

4 December 2017

posted Dec 3, 2017, 5:48 PM by Information Explosion   [ updated Dec 3, 2017, 5:48 PM ]



A)  Back Squat
     5 - 3 - 3 - 2 - 2 - 1 - 1 - 1

B)  For Time:
     80 x Pistol

3 December 2017

posted Dec 2, 2017, 6:43 PM by Information Explosion   [ updated Dec 2, 2017, 6:43 PM ]



Rest Day

2 December 2017

posted Dec 1, 2017, 6:48 PM by Information Explosion   [ updated Dec 1, 2017, 6:49 PM ]



No gi Jiu-jitsu Day

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