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Friday, June 28 2019

Strength: Strict Press + Push Press
Strict Press:
60% x 5 reps
70% x 5 reps
80% x Max reps

Push Press:
60% x 5 reps
70% x 5 reps
80% x Max reps

WOD: AMRAP 18
8 Cal Bike or 10 Cal Row
8 Toes to Bar
10 Alt. DB Lunges

*At minute 9 switch to 10 close stance DB Front Squats with 1 DB.


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Thursday, June 27 2019


Strength: Back Squat (week 2 of 4)
70x 3 reps
80% x 3 reps
90% x Max rep

*3 second eccentric count on the way down
WOD: EMOM 16
1)10 Back Squats 135/95 (from the floor)
2)Pulling choice of your choice
3)12/8 Cal Bike
4)15 Russian KB Swings 70/53

Pulling Options:
1) 10 Chin-ups
2) 5 Weighted Chin-ups

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Saturday, June 22 2019

SWEAT: In Teams of 2, 35 minutes to finish….
3 Rounds
30 Alt. DB Snatches 50/35
40 Wall Balls 20/14
30 Burpee Deadlifts 50/35
70/50 Cal Bike

2 Rounds of:
30 Alt. DB Snatches 50/35
40 Wall Balls 20/14
30 Burpee Deadlifts 50/35
70/50 Cal Bike

1 Round:
30 Alt. DB Snatches 50/35
40 Wall Balls 20/14
30 Burpee Deadlifts 50/35

*Bike can be switched to 70/50 Cal Ski or 800m Run (200m intervals)

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Thursday, June 20 2019

WOD: Every 3 minutes for 30 minutes; (10 rounds)
10/7 Cal Bike or 12/10 Cal Row
10 Pull-ups
3 Clean+ Jerks 135/95 (climbing)

Rounds 4,5,6 is 2 Clean + Jerks as heavy as possible
Rounds 7,8,9,10 is only 1 Clean+ Jerk
Scaled: 135/95 the whole time or starting with lighter numbers and climbing the your abilities.

WOD: AMRAP 5
Max Russian KB Swings 70/53

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Wednesday, June 19 2019

WOD: In Teams of 2, AMRAP 32
5 Bench Press (Heavy as possible)
immediately into a
300m Row/Ski
Rest 90 seconds between rounds

*After 3 rounds start doing 3 reps
*After 5 rounds start doing 1 rep
*Partners will alternate full rounds. Your goal is 6-8 rounds

Accessory Work: 3 Sets
Max unbroken Ring Dips
Immediately into
8-10 DB Bent Over Rows

 

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Tuesday, June 18 2019

Strength: Front Squat (week 1 of 4)
60% x 5 reps
70% x 5 reps
80% x Max reps
Superset with 20 Russian Twist between sets . (R+L=1)
*5 second eccentric count on the way down

WOD: 16 minutes to get as far as possible…
5 Rounds
10 Push Jerks 115/75
15 Toes to Bar

Rest 2 minutes

Max Rounds in remaining time…
10 Push Jerks 135/95
15 Wall Balls 20/14

L3: 95/65, 115/75
L2: 75/55, 95/65
L1: 65/45, 75/55

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Saturday, June 15 2019

SWEAT: In Teams of 3, AMRAP 35
10 Bench Press 135/95
10 Deadlifts 225/155
15/12 Cal Bike or 20/18 Cal Row

L3: 115/75, 205/145
L2: 95/65, 165/115
L1: 75/55, 135/95

Partners will alternate full rounds. One weight per team. If you complete 10 rounds each record your time. 

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Friday, June 14 2019

Strength: EMOM 20
Odd: 15 Goblet Squats
Even: 10 Snatches x 2 rounds at each weight

Rx Men: 75x 10 reps 95x 8 reps 115x6 reps 135x 4 reps 155 x2 reps

Rx Women’s: 55x 10 reps 65x 8 reps 75x 6 reps 95x  4 reps 105x 2 reps

Scaled: Start with 50% and add weight every two rounds.

WOD: 10 minutes to get as far as possible…
10-20-30-40-50
Russian KB Swings 70/53
*10 HSPU after each set

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Thursday, June 13 2019

WOD: With a 4 minute running clock;
400m Run
AMRAP in remaining time…
12 Deadlifts
9 Hang Power Cleans
6 Toes to Bar

 Rest 90 seconds between rounds, repeat for 4 Rounds

 RX: Round 1: 135/95
Round 2: 145/100
Round 3: 155/105
Round 4: 165/110

Scaled: Keep one weight the whole time

L3: 115/75
L2: 95/65
L1: 75/55

Extra Work: 2 Rounds
200m Farmers Carry
20 Barbell Sit-ups

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Wednesday, June 12 2019

WOD: 0:00-5:00 (AMRAP)
100 Double-unders

20 Burpees

5:00-10:00
5 Push Jerks 135/95
10 Pull-ups

Rest 2 minutes

12:00-17:00
100 Double-Unders
20 Burpees

17:00-22:00
5 Push Jerks 155/105
8 Chest to Bar Pull-ups

Rest 2 minutes

24:00-29:00
100 Double-Unders
20 Burpees

29:00-34:00
5 Push Jerks 185/115
3 Muscle-ups

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Tuesday, June 11 2019

Strength: 20 minutes to complete 4-5 sets of:
8 Single Leg Back Squats per side
Superset with: 8 Single Leg Deadlifts

WOD: AMRAP 12
8 Wall Balls
8 American KB Swings 70/53
30 Double-Unders

*Add 2 reps to the wall balls and KB swings after every round. Round 2 is 10 reps. Round 3 is 12 reps and so on.

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Saturday, June 8 2019

Team Beshai!
We look forward to seeing everyone tomorrow! We will start the first heat at 9:15, and run them till everyone is done! Feel free to bring some beers and hang out, and most importantly don’t forget to donate if you can!

                      WOD: In teams of 2, AMRAP 20

                       400m partner run

                       40 Burpees

                       40 HR Push-ups

                       40 Air Squats

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Friday, June 7 2019

 **Two important reminders:

1. No 6:15 pm class tomorrow!! Ladies night instead! Wine and soft drinks will be provided!

2. Team Beshai Charity WOD is tomorrow. Please arrive at 9 and we will run multiple heats. Please donate what you can! Feel free to bring some beers or mimosas and cheer on other people!

 

WOD: 3 Sets of 1 Mile Run

               Rest 3 minutes between efforts  

                   Core: TABATA