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SaturdayWarm-upCoaches Choice MetconMetcon (Time)In Teams of 2 10-9-8-7-6-5-4-3-2-1 Alt DB Snatch Burpee over the DB From 12-22 MIn 1-2-3-4-5-6-7-8-9-10 Alt DB Hang Squat Clean Burpees over the DB Men 50 Women 35 Partner A does the round of 10 snatch and 10 burpees Partner B does the round of...

FridayWarm-upBench Press Warm UpFoam roll pecs and lats AMRAP 3 of 10 Pass Thrus 10 Banded Facepull-aparts 10 Banded Pull-aparts 10 Thoracic Rotations (5 each side) Then: 5 Inch Worm with Push Up 10 Pec Rolls (5 per side)WeightliftingBench Press (Weight)10-8-6-4-2-4-6-8-10 Increase Weight to 2 then decrease weight to be the same on...

ThursdayWarm-upDynamic Warm up with BarbellHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then grab barbells and complete: 8 Deadlifts 8 Muscle Cleans 8 Front Squat 8 Push Press 8 Goodmornings 8 Back Squats WeightliftingDeadlift (Weight)In 20 Minutes build to a...

WednesdayWarm-upUpper Body Warm up3-Way Banded Shoulder + Lat Stretch x 30s each position With a barbell + foam roller + light band 2 Rounds of: 6 Bent-over Rows 6 Push Press 6 Barbell Curls 25 Banded Pull-aparts 10 Thoracic Rotations eachWeightliftingPush Press (Weight)In 15 Minutes Work To a 1 RM Push Press...

TuesdayWarm-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...

SaturdayWarm-upCOACHES CHOICEMetconMetcon (Time)KYLES BIRTHDAY WOD 800 M Run 33 Toes to Bar (or rings) 33 Hang Power Cleans (95/63) 33 KBS (53/35) 3 Rope Climbs 600 Meter Run 33 Toes to Bar (or rings) 33 HPC 33 KBS 3 Rope Climbs 200 Meter Run ...

ThursdayWarm-upDynamic Warm up with BarbellHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then grab barbells and complete: 8 Deadlifts 8 Muscle Cleans 8 Front Squat 8 Push Press 8 Goodmornings 8 Back Squats StrengthClean x1 Front Squat x2 Split Jerk...