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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