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Wednesday, September 1 2021 

 

Strength: 4 Sets

Single Leg Romanian Deadlift x 6 reps per side

Superset 

15/12 Cal Bike 

Rest 90 seconds 

 

Metcon: Every 3 minutes for 18 minutes…..

15/12 Cal Bike 

15 Pull-ups 

in remaining time…

Max Thrusters 95/65  

 

*Score is # of Thrusters 

 

Core: 100 Russian Twist 

 

Tuesday, August 31 2021 

 

Strength: 5 Sets

Back Squat x 5 reps (climbing) 

Russian KB Swings x 15-20 reps 

 

 

Metcon: AMRAP 15 

15 Wall Balls 20/14

30 Double-unders 

15 Push-ups 

30 Double-unders

 

Wednesday, August 4 2021

Metcon: AMRAP 10

12/10 Cal Row

15 Bench Press 135/75

into…

12 Minutes to a 2 Rep Front Rack Lunge

into..

AMRAP 10

50 Double-unders

15 Wall Balls 20/14

10 Push-ups

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Wednesday, July 28 2021

Metcon: 5 Sets

500m Row/Ski

Push Jerk x 8 reps (climbing)

Toes to Bar x 16 reps

Russian KB Swings x 24 reps 53/35

Rest 90 seconds. Score is your slowest round


Accessory Work: 3 Sets

Banded Rotation x 20 reps (10 per side)

Weighted Knees to Waist x 12 reps

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Thursday, July 22 2021

Strength: Every 3 minutes for 18 minutes

12/9 Cal Bike

Clean x 5 reps

Rounds 1-2 x 5 reps

Rounds 3-4 x 3 reps

Rounds 5-6 x 1 rep


Metcon: 15 minutes to complete…

1,000m Row/Ski

30 Pull-ups

15 Front Squats 185/135

in remaining time…

AMRAP

20 Double-unders

10 Sit-ups

/

Monday, July 19 2021

Strength: Bench Press

5 Sets of 5 reps

Superset: 20 Bench Dips


Metcon: "DT"

5RFT 

Deadlift, 12 reps 155/105

Hang power clean, 9 reps

Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.