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MondayMetconMetcon7:00 max distance run ( or row or bike if you have that equipment) Rest 2:00 B. 50 KBS 53/35 40 KB SDHP 30 goblet squats 25 KBS 20 KB SDHP 15 goblet squats Rest 2:00 C. 7:00 to meet or exceed the distance from A...

FridayWarm-upMovement Prep/Activation and Increasing Heart Rate** 200 Meter Run 250 Meter Row 10 Cal BikeWorkout Prep @Workout Pace - 20 Sec. Row 5 Burpees 20 sec. bike MetconMetcon (Calories)15 min AMRAP 2-4-6-8-10… Row (calories) Burpees Bike (calories) **score is combined caloriesWeightliftingStrength Prep** 2 sets (Empty Bar) 1 Clean Deadlift 1 Hang Power Clean 1 Front Squat 1 Jerk Dip 1...

ThursdayWarm-up10 min AMRAP 30 single unders (focus arms close to the body and movement in wrists) 10 sec BarbellOverhead Hold 5 Shoulder to Overhead 5 Muscle Clean MetconMetcon (Time)Teams of 2 For Time: 300 Double Unders 60 HSPU 30 Power Cleans (205/133) 60 HSPU 300 Double UndersWeightliftingClean and Jerk (Weight)Power clean + Push Jerk: - Build...

WednesdayWarm-upUpper Body Warm Up with Shoulder Taps 10 Inch Worms 20 Air Squats 30 Jumping Jacks 40 Single Unders 50 Shoulder Taps Then 2 Rounds 10 Banded Pass Thru 10 Banded Face Pulls 10 Banded Pull ApartsWeightlifting Strength Prep** 2 sets (empty bar) 5 Snatch Grip Deadlifts 5 Snatch Grip...

TuesdayWarm-up10 min AMRAP 30 sec Assault bike easy 25 sec Assault bike moderate 5 sec Assault bike Hard 5 dynamic squat stretch 5 wall balls (lightweight - focus on cycling arms and breathing) 5 alt. V-ups (each side)MetconMount Rushmore (Time)For Time: 30/24 Calorie Assault Bike -into- 42-30-18 Wall Balls (30/20) Toes to Bar -into- 30/24 Calorie Assault Bike Time...

MondayMetconIn memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the...

SaturdayWarm-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 Workout Prep Workout Prep** 3 sets ( add...

FridayWarm-up10 min AMRAP 30 sec. machine 30 sec Jump Rope 10 band pull aparts 10 Alternating Single-Arm Dumbbell Bench Press **2. Workout Prep** 2 sets 3 Dumbbell Bench (moderate) 10 Double UndersMetconMetcon (AMRAP - Rounds and Reps)12:00 Amrap 6-12-18-24. . . Dumbbell Bench Press (50s/35s) 50 Double Unders (After each set)WeightliftingBehind The Neck Jerk (Weight)Behind the...

ThursdayWarm-up10 min AMRAP 1 min bike erg (sit/stand) 5 Deadbugs (each side) 5 up-downs 5 Single Arm Kettle Bell Swings eye level (light/each side) 10-sec handstand holdWorkout Prep Workout Prep** 50m Shuttle Run (25m out/25m back) 5 Kettle bell swings 3 Handstand Push Ups 1 Burpee Box Get OverMetconMetcon (AMRAP - Rounds and Reps)18:00...

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 eachWorkout Prep5 min Build weight on snatchMetconMetcon (AMRAP - Reps)15 min Amrap 30 Snatch...