Partner WOD: complete 100 reps of each movement. Box jumps Sit ups KB swings Walking lunges Knees to elbows Push press *bar only Wall balls Burpees Double unders BB curls RM Sent from my iPhone ...
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Box jumps A.) up to a max height for the day B.) 3x3(+ each set) Power cleans A.) 3 rep max B.) 5x3(+5) WOD: 3 rounds 400m run Ball slams x 20 Deadlift x 7 @ BW RM Sent from my...
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Strict press A.) 2 sets(+5) from week 4, 1 set(-20) B.) 3x6-10(+5) Flat DB bench: 2x10(+5) DB upright rows: 2x10-15 WOD: 3 rounds of 7-5-3 Push press Pull-ups Toes to bar Rest 2 minutes between RM Sent from my iPhone ...
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Deadlift A.) 3 sets (+20) from week 4, 3 sets (-10 to -15%) B.) 5 rep max(+10) A.) back squats: 3 sets @ drop down weight from Monday B.) 3x5(+5) Plank holds: 3x30 seconds RM Sent from...
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Bench A.) 2 sets (+5-10) reg grip, 1 set (-20) close grip B.) 3x6-10(+5) Chin-ups: 3xME DB side raises: 2x10-15 WOD: Tabata DB push-up/rows Rest 1 minute DB push press Rest 1 minute Pull-ups or BB bent rows RM Sent from my...
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Back squats A.) 2x4-7(+10), 1 set(-20) B.) 3x5(+5) A.) RDL: 2 sets B.) SLDL: 3x5(+5) WOD: 13 min AMRAP Thrusters x 6 Box jumps x 6 KB swings x 12 RM Sent from my iPhone ...
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Hang power snatch: up to a heavy single for the day (20min) WOD: 5 rounds 5 power cleans 5 front squats 10 bar over burpees 200 m run RM Sent from my iPhone ...
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Power clean A.) 1 hang power clean + 1 power clean(HS) B.) 5x3(+5) WOD: death by PC + burpee Min 1: 1 PC + 1 burpee Min 2: 2 PC + 2 burpees Until you cannot...
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Strict press A.) [email protected]% B.) 3x6-10(+5) BB bent rows: 2x10(week 1 weight) DB upright rows: 2x10(week 1 weight) WOD I: 200 m run Then 21-15-9 Hang power snatch Pull-ups Then 200m run Rest 3 minute WOD II: 50 push press 50 evil wheels 50 KB swings RM Sent from...
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Deadlift A.) [email protected]% B.) 5 rep max(+10) WOD: 10 to 1 Chin-ups Front squats Ball slams RM Sent from my iPhone ...
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