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Friday, September 4 2020


Metcon: 30 minute running clock….

400m Run 

10 Deadlifts 225/155

Right into..

**Indoor: Pull of your choice…

  1. 1. 15 Kipping Pull-ups 

  2. 2. 10 Strict Pull-ups 

  3. 3. 5 Muscle-ups 

*Outdoor: You will pick out a number out of a hat, and whatever number you are assigned to you will go right into from the deadlifts…

Outdoor

  1. 1. 200m Farmers carry (53/35)

  2. 2. 15 Burpees

  3. 3. 20 DB Push Press (MUST be heavy!)

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Wednesday, September 22020 

We will be indoors this morning because of the rain. Pleased reserve your spots

Strength: Back Rack Lunge 

20 minutes…..

10 Back Rack Lunges 

Into…

10 Hip Thrusts 

*keep doing sets until the clock runs out. Climb each set 

Metcon: AMRAP 15 

50 Cal Bike/Row/Ski

40 Front Squats 75/55

30 Front Squats 95/65

Then in remaining time…… AMRAP 

12 Alt. DB Snatches 50/35

8 Toes to Bar 

*You only do the 50,40,30 section 1 time and then its JUST the AMRAP of DB Snatches and toes to Bar. 

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Tuesday, September 1 2020 

Metcon: 5 Round (20 minutes) 

1 minute Max Bench Press 135/75 (floor press outside) 

Into…

1 minute Max Cals (25-30 is the goal) 

Rest 2 minutes

Rx+ 185/100

Metcon: 2 RFT

50 Russian KB Swings 53/35

50 Sit-ups (feets anchored to KB) 

100 Double-unders 

*12 Min Cap 

Rx+: 70/53

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Friday, August 28 2020 

Metcon: AMRAP 4 

8 Front Rack Lunges (step back) 95/65

8 High Pulls

Rest 2 minutes 

AMRAP 4 

Max Assault Bike Cals

Rest 2 minutes 

AMRAP 4 

Max Russian KB Swings 70/53

Rest 2 minutes 

AMRAP 4 

Max Cal Row 

Rest 2 minutes 

AMRAP 4 

8 Front Rack Lunges (step back) 95/65

8 High Pulls

Rest 2 minutes

AMRAP 4 

Max Double-unders

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Thursday, August 27 2020 

Accessory Work: 

3 Rounds 

1 min. Hammer Curls 

1 min. Skull Crushers 

1 min. Alt. V-Ups 

Metcon: 10RFT

3 Hang Power Cleans 135/95

4 Thrusters 

5 Box Jump Overs 24/20 

The barbell movements should be a challenging weight. This workout is meant for heavy lifting not cardio!

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Tuesday, August 25 2020 

Strength: Back Squat or Front Squat

*Build to a 5RM

In September we will be starting our 20 reps Squat Program! You will need to find a 5RM in order to figure out your starting weight. 

Metcon: AMRAP 12 

8 Wall Balls 20/14

8 American KB Swings 70/53

30 Double-unders

*Add 2 reps every round to the WB and KB 

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Tuesday, August 18 2020 

Strength: Deadlift 

5 Sets of 5 reps 

Superset with 20 Banded Good Mornings 

Metcon: For Time

400m Run or 500m Row 

30 Deadlifts 155/105

15 HR Push-ups 

400m Run or 500m Row 

20 Deadlifts 

15 HR Push-ups 

400m Run or 500m Row 

10 Deadlifts 

15 HR Push-ups

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Friday, August 14 2020 

Don’t forget to wear your red shirts!

Metcon: 4 Rounds 

AMRAP 3

500m Row/Ski 

Max reps Bench Press 135/95 (outside: Max Floor Press 50/35) 

Rest 1 minute 


Rest 3 minutes 

4 Rounds

AMRAP 3

400m Run 

Max reps Deadlifts 225/155 

Rest 1 minute 

Rest 3 minutes 

For Time: 

100 Seated Knee Tucks 

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Thursday, August 13 2020 

Strength: Every 2 minutes for 14 minutes…. 

 Power Snatch + Hang Power Snatch *climbing 

Metcon: EMOM 16 

1)200m Run 

2)1 Round of “Fitness”

*Fitness = 7 Pull-ups + 8 Push-ups 

9 Wall Balls 20/14 (outside: 7 Barbell Rows, 8 Push-ups 

9 Thrusters)