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Friday, August 16 2024

Strength: Pick one

  • Snatch Complex Power Snatch + Hang Squat Snatch + OHS

  • Flex Friday

Metcon: For time:

400m Run

20 Chest-to-Bar Pull-Ups

20 Ground to Overhead 135/95

20 Front-Racked Alternating Lunges 135/95

400m Run

20 Front-Racked Alternating Lunges

20 Ground to Overhead

20 Chest-to-Bar Pull-Ups

400m Run

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Thursday, August 15 2024

Strength: Every 3 minutes, for 15 minutes (5 sets):

Back Squat

*Sets 1-3: 4 reps @ 80%

*Sets 4-5: 8 reps @ 70%

Metcon: Two sets for max reps, each against a 4-minute running clock, of:

500 Meter Row

15 Thrusters 95/65

Max Reps of Bar-Facing Burpees

Rest 4 minutes between sets.

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Wednesday, August 14 2024

Strength: Every 2 minutes, for 10 minutes (5 sets):

Bench Press x 5-6 reps

Followed by…

2 Sets:

Bench Press x Max Reps @ 90% of today’s heaviest set

Metcon: Every minute, on the minute, for 20 minutes (4 sets of each):

Minute 1 – 20/15 Calories of Assault Bike

Minute 2 – 12-15 Toes to Bar

Minute 3 – 10-12 Stationary or Ring Dips @ 1111

Minute 4 – 15-20 Push-Ups

Minute 5 – Rest

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Wednesday, August 7 2024

Strength: Every 3 minutes, for 15 minutes (5 sets):

Bench Press x 3 reps

Suggested loads per set (by %): 70, 75, 80, 85, 90+

Once you have found your 3-RM, then perform the following…

Every 3 minutes, for 6 minutes (2 sets):

Bench Press x Max Reps @ 10% less than today’s last set

Metcon: Three rounds for time of:

40/30 Calories of Rowing

20 Toes to Bar

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Monday, August 5 2024

Every 3 minutes, for 15 minutes (5 sets):

Back Squat

*Sets 1-3: 7-8 reps

*Sets 4-5: 3-4 reps

These sets should be challenging. If you reach the top end of the range, increase the load until you’re unable to do so.

Metcon: “Charley Horse”

For time:

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

25 Front Squats 175/115

25 Burpee Box Jump-Overs 24/20

Barbell should start from the ground.

Compare results to April 26, 2024.

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Tuesday, July 30 2024

Metcon: “The Eagle”

Eight rounds for max load of:

8 Kettlebell Front Squats

20-Meter Kettlebell Farmer’s Carry

Your goal is to pick the heaviest kettlebells you think you can handle without putting down for the duration of the 8 rounds. You will perform 8 front squats, then immediately drop the kettlebells to your sides and walk 20 meters. You’ll repeat this 8 times – 64 total squats and 160-meters of farmer’s carry.

Strength: Three sets of:

Bulgarian Split Squats x 8 reps each leg @ 3111

Rest while partner works

Single-Arm Dumbbell Row x 8 reps each arm @ 2111

Rest while partner work