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Wednesday, April 5 2023

Strength: 5 Sets

Front Squat x 1-2 reps

(load as heavy as possible, if you get the second rep, increase load – goal is today’s 2-RM)

Rest 30 seconds

Seated Dumbbell External Rotations x 6-8 reps Rest 30 seconds

Metcon: “Charley Horse”

For time:

50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)

25 Front Squats 175/115

25 Burpee Box Jump-Overs 24/20

Barbell is from the ground.

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Tuesday, April 4 2023

Strength: 4 Sets

15 second Ring Support Hold

immediately followed by…

Max Reps of Strict Tempo Ring Dips @ 1111

Rest 30 seconds

Long Lunge Hold x 45 seconds each side

Rest 60 seconds

Metcon: Against a 3-minute running clock…350/300 Meter Row

12 Toes to Bar

Max Reps Double-unders

Rest 2 minutes and repeat for a total of four (4) sets for max reps of double-unders.

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Wednesday, March 29 2023

Strength: 3 Sets

Dumbbell Shoulder Press x 8 reps

Rest 45 seconds

Supine Ring Rows x 8-10 reps

Rest 45 seconds

Dumbbell Skull Crushers x 10-12 reps

Rest 45 seconds

Weighted Sit-Ups x 6-8 reps

Rest 45 seconds

Metcon: 4RFT

50 Double-Unders

50 Air Squats

25 Push-Ups

200m Run

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Tuesday, March 28 2023

Strength: Every 2 minutes, for 24 minutes (8 sets):Deadlift

Set 1 – 8 reps @ 55%

Set 2 – 6 reps @ 65%

Set 3 – 4 reps @ 75%

Set 4 – 2 reps @ 85%

Set 5 – 1 rep @ 90%

Set 6 – 1 rep @ 95%

Set 7 – 1 rep @ 101%

Set 8 – 1 rep @ 101-105%

Rest as needed

Metcon: AMRAP 8

6 Deadlifts 225/155

12 Toes to Bar

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Monday, March 27 2023

Metcon: With a continuous running clock, perform the following for times:

0:00 – 1000 Meter Row

5:00 – 75 Shoulder to Overhead 115/75

10:00 – 15 Ring Muscle-Ups or 30 Strict Pull-Ups

15:00 – 75 Box Jump-Overs 24/20

20:00 – 75 Front Squats 115/75

25:00 – 800 Meter Run

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Tuesday, March 21 2023

Strength: 5 Sets

Front Squat x 2-3 reps

(load as heavy as possible, if you get the third rep, increase load)

Rest 30 seconds

20 Reverse Snow Angels

Metcon: Every 2 minutes, for 12 minutes (2 sets) for times:

Station 1 – 25/18 Cal Bike

Station 2 – 20 Double Kettlebell Front Squats 53/35

Station 3 – 12 Burpee Box Jump-Overs (24″/20″)

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Tuesday, March 14 2023

We will be closed for evening classes due to the storm.

Strength: Every minute, on minute, for 12 minutes

High Hang Power Snatch x 3 reps

Load the bar to prioritize good mechanics, primarily focusing on creating full and powerful hip and knee extension, and receiving the barbell overhead in a stable, balanced position.

Metcon: Complete as many rounds and reps as possible in 7 minutes of:
7 Power Snatches  135/95
14 Toes to Bar

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Monday, March 13 2023

Metcon: Three sets for max reps of:
60 seconds of Wall Balls 20/14
60 seconds of Kettlebell Swings 53/35
60 seconds of Dumbbell Box Step-Overs 50/35/20 inch box
60 seconds of Strict Handstand Push-Ups
60 seconds of Rowing (for Calories)
Rest 3 minutes

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Thursday, March 9 2023

Metcon: For time
1000 Meter Row
100-Foot Double Kettlebell Walking Lunges 53/35

Strength: 5 sets for max reps:
Bodyweight Bench Press
Rest 20 seconds
Strict Pull-Ups
Rest 3 minutes

If you are currently unable to complete at least 10 reps of either movement in your first set, please customize the loading or add assistance to ensure at least 10-12 reps of each in the first set.