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ThursdayWarm-upWarm-up Upper Body Up and Back with High Knees Butt Kicks Lateral Shuffle 5 Inch Worm with push ups Then 3 Rounds of: 5 Barbell Rows 5 Barbell Push Press 10 Banded Pull-aparts - supinated grip 10 banded pushdowns - neutral grip StrengthPush Jerk (6-6-6-6-6)EVERY 1:30 x 5 SETS 6 Push Jerks (Score...

WednesdayWarm-upWarm-up3 ROUNDS 36 Single Unders 12 Step-Ups 12 Up-Downs 12 KB Deadlift StrengthDeadlift (10-10-10-10-10)EVERY 2:00 x 5 SETS* 10 Deadlift *Start light and build to moderate. (Score is Weight) WorkoutMetcon (Time)FOR TIME 100 Double Unders 80 Sit-Ups 60 Box Step-ups (24/20) 40 Deadlifts (185/135)|(135/95) 20 Burpees -Hard Cap 15:00- (Score is Time) ...

MondayWarm-upWarm-upAMRAP x 5 MINUTES 10 Alt. Lunges 100 M Row 10 Good Mornings 100 M Row StrengthBack Squat (10-10-10-10-10)EVERY 2:00 x 5 SETS* 10 Back Squat *Start light and build to moderate. (Score is Weight) WorkoutMetcon (Distance)EMOM x 14 MINUTES MIN 1 - Max Meters Row MIN 2 - 5 Back...

08/01/2020Warm-upCoaches ChoiceMetconMetcon (Time)In Teams of Two For Time Alternate Full Rounds to Complete 60 Rounds 1 Power Clean (95/63) 2 Front Squat 3 Shoulder to Overhead 4 Lateral Burpees Time Cap 35 Min ...

FridayWarm-upWarm-upFOR TIME (6 MINUTE CAP) 200m Run 20 Lunges 15 Wall Ball Front Squats 15 V-ups 15 Wall Ball Push Press 15 Wall Ball G2OH StrengthClean and Jerk (Weight)Every 90 Sec for 7 Sets 1 Clean and Jerk at 70-80% (Power or Squat)WorkoutMetcon (AMRAP - Rounds and Reps)4 SETS AMRAP x 3...

ThursdayWarm-upWarm-upAMRAP x 5 MINUTES 6/6 Alt DB Deadlift 6/6 DB Push Press 8/6 Cal Row 10 Banded Pull Aparts Strength2 RM Hang Snatch (Weight)Every 90 Seconds for 10 Sets Perform 2 Hang Snatch building to a Heavy Double.WorkoutMetcon (Time)3 ROUNDS FOR TIME 20 Alt. DB Snatch (50/35) 15 Push-Ups 15/12 Cal...

WednesdayWarm-upWarm up Lower BodyWith a barbell + Green band 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges Green Band Walk x 10 Steps each direction Then 5 Rollover to split stretch 10 Lateral Cossack Squats 10 Bird Dogs with a 3 count glute contraction on each rep...