A. Every 4 min x 3 sets 200m Run 5 Hang Power Cleans 45/33 5 Front Squats 5 Push Press B. 3 Deadlifts + 3 Hang Power Cleans + 3 Front Squats + 3 Push Press 3 sets -...
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A. Bench press %: [email protected]% no %: 3x5(+) from last week B. Low incline DB Press: 2x10-12 (Meek 1 weight) C. Pull-ups: 2-3x10 (same variation as last week) D. EMOM 16 1: 10-15 Pushups 2: 10 RKBS 53/35 3: 5 Strict T2B/Straight...
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A. EMOM 12 1: 5 No Pushup Burpees 2: 10 Air Squats 3: 10m Bear Crawl (technique focus) B. 3 Snatch Deadlift + 3 Hang Power Snatch + 3 Overhead Squats 4sets - Rest 2 min between sets...
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A. Back squats: %: 3x5 @ 70% no %: 3x5(+) from last week B. 3 Rounds Not For Time 20 Prisoner Step-ups (10/10) 24/20" 200m Run 10 Box Jumps 24/20" Rest 2 min C. Extra: Front squats: 2x6 (week 1 weight) GHRs: 2-3x10 ...
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Row 250m 15-10-5 Goblet Squats (pause 3 sec in bottom) Banded Pull Aparts Row 250m Partner WOD 42-30-18 Front Squats 95/65 Pullups/Ring Rows Calorie Row 100m Farmer Carry after each round 30 min Cap ...
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A. Deadlift: %: Up to 3RM (10 RPE) Heavier than last week Back down: 3x3 (-10-15%) no%: 5RM (+10) B. 15-12-9-6-3 Suitcase DL R 70/53 Burpee Suitcase DL L 70/53 Box Jump 24/20" *Extra: RDL: 3x8 (heavier than last week) DB Split squats:...
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A Every 4 min x 3 sets Round 1: 300m Row, 2/2 TGU, 5/5 SLDL Round 2: 200m Run, 2/2 TGU, 5/5 SLDL Round 3: 100 DU's or 150 Singles, 2/2 TGU, 5/5 SLDL B Power Clean + Hang...
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A. Bench press: %: Up to 5RM max effort (same intensity as BS) Back down: 4x5 (-10-15%) No%: 5-6x5 (+5-10) B. Low inlcine DB press: 3xAMRAP (AHAP) rep range: 12-15 reps C. 4 sets: Rest as needed (NOT FOR...
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A Every 3 min x 4 sets 8 No-Pushup Burpees 10 Jump Squats 6/6 Deadbug Banded Pull Aparts B Snatch Deadlift + Hang Power Snatch + OHS + Snatch 1 set every 2 min x 6 sets *Climb if...
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A. Back squats: %: Up to 5RM (Max Effort) (All out) (10RPE) Back down sets: 3x5 (-10-14%) B. no%: 5-6x5(+5-10) 25-20-15-10-5 Jumping Lunges (alternating) KBS 53/35 C. *400m Run between rounds* *Extra: Front Squats: 3x6(1/fail) *harder than last week GHR: 4x10 ...
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