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Monday, October 8, 2018

Warm-up:
  • 3×50 Arm-only Bike
  • 4×3 Strict Pull-up
  • 3×10 sec. Ring Plank
  • 3×10 sec HS Hold
  • Ramp-up
    • 5 @ 50%
    • 4 @ 60%
    • 3 @ 70%
    • 2 @ 80%

 

Skill/Strength:

Strict Press
5×5 @ 70% – E2MOM
MetCon:
RX
10 min. AMRAP
  • 7 Power Snatch 75/53
  • 5 Dips
Fitness/Recovery
1 round for time
  • 1000 m. Row
  • 30 SB over Shoulder 30/30
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Saturday, October 6, 2018

MetCon:
“1776”
Teams of 2
Equal work
for time
76 Reps of each (38)

  • 400 m. Partner Run
  • Air Squat
  • DB Push Press 40’s/25’s
  • Sit-up
  • Wall Ball 20/14
  • Burpee
  • MB Twist
  • Push-up
  • KB Swing
  • DB Thruster 40’s/25’s
  • 400 m. Partner Run
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Friday, October 5, 2018

Warm-up:
Wrist and Rack Work
3×4 Deadlift @ 50%
Clean Lift-off
Ramp-up
 
 
Skill/Strength:
Clean
5X2 @ 90%
EMOM
 
 
MetCon:
2 rounds for time
15 reps of each
40’s/25’s
 
RX
DB HC&J
DB OH Lunge
DB Push-up

Fit./Rec.

15/10 cal. Bike
15 HC&J 45/33
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Thursday, October 4, 2018

Warm-up:

  • Deadlift
  • Bench Press

 

  • MetCon:
    Build to 7RM Deadlift – 45/33 +50 at a time

25-20-15-10-5
20-15-12-7-4 Women cal.

  • Cal. Row/Ride
  • Sit-up

Build to 7RM Bench Press – +20 at a time

Fitness/Recovery
3 rounds NFT

  • 400 m. Jog/Walk
  • 20 KB Swings
  • 15 Sit-up
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Wednesday, October 3, 2018

Warm-up:
  • 3×5 Box Squat
  • 3×5 Pause Squat
  • 3×6 Good Mornings
  • Ramp-up (85%)
 
Skill/Strength:
Back Squat
5×5 @ 70% – EMOM
 
 
MetCon:
for time
21-15-9
 
RX
  • Knee-up
  • Thruster 45/33
Fit./Rec.
  • Leg Lift
  • MB Thruster
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Tuesday, October 2, 2018

Warm-up:
  • 4×3 Strict Pull-up
  • 3×5 slow Push-up
  • 3×10 Push Press
  • Jump Rope
 
MetCon:
Buy-in:
5 min. to complete
  • 20 DU & 2 HS Push-up
  • 20 DU & 4 HS Push-up
  • 20 DU & 6 HS Push-up
#RC – 4 min rounds
  • 27/21 cal. Row/Ride
  • 27 Burpee
  • 27 Pull-up
3 min. rest
 
  • 21/15 cal. Row/Ride
  • 21 Burpee
  • 21 T2B
3 min. rest
 
  • 15/9 cal. Row/Ride
  • 15 Burpee
  • 15 Strict Pull-up
Cash-out:
  • 10 min. 175 m. Walk
  • max time L-sit at each “line”