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Monday 1/17 “Conditioning” In 3:00 Max Meter Row Rest 3:00 For Quality (15:00 Clock) 4 Rounds 3 Halting Snatch Pull @60-65% 1RM *3 second pause
Monday 1/10 “Strength” E2MOM x 5 3 Push Jerks Build in Weight *Finish at a heavy set of 3 “Conditioning” Open 14.5/16.5 21-18-15-12-9-6-3 Thruster (95/65)
Monday 1/3 “Strength” Deadlift In 15:00 1×8 @50% 1×6 @ 60% 1×4 @ 70% 1×2 @80% 1×1 @90% 3×1 @ 95% (Rest :90 between 95%
Monday 12/27 “Strength” Every :90 x 8 1 Power Snatch + 1 OHS Build in weight “Conditioning” 16min EMOM Min 1: 5-8 RMU or BMU
Monday 12/20 “Strength” E2MOM x 4 2 Deadlift @ 85% “Conditioning” 5:00 AMRAP 15 Wallball (20/14) 40 Double Under Rest 1:00 5:00 AMRAP 12/10 Bike
Monday 12/13 “Strength” E2MOM x 4 3 Bench Press @80% “Conditioning” 4 Rounds 1:00 Max Calorie Row Rest:30 1:00 Max Burpees Rest:30 1:00 Max Box
Monday 12/13 “Strength” E2MOM X 5 4 Deadlift @ 75% *Not TNG *Reset each rep *Don’t drop from the top “Conditioning” 8min AMRAP 15 WallBalls
TEST WEEK – Conditioning Monday 11/29 “Strength” E2MOM x 5 1 Power Clean + 1 Hang Power Clean + 1 Jerk Build each set “Conditioning
Monday 11/22 “Strength” In 15:00 Find a 1 RM Front Squat “Conditioning” 5 Rounds – Each For Time 5 Power Clean (135/95) 10 Front Squat
Monday 11/15 “Strength” 3 sets Max Reps Strict Pull-Ups Rest 1:00 Between Sets *No Kip to Assist *Everyone attempts a pull-up first *If pull-ups are
Monday 4/29 “CONDITIONING” For Time: 2k Row 50 Wall Balls (20/14) 1k Row 35 Wall Balls (20/14) 500m Row 20
Monday 4/22 “CONDITIONING” EMOM 28 minutes Min 1: 8 Deadlifts (185/125 lbs.) Min 2: 50 DU/75 Single Unders Min 3:
Monday 4/15 “STRENGTH” E2MOM x 5 sets (10 Mins) 3 Back Squats 80-80% “CONDITIONING” 4 Rounds For Time: 20 Alt
Monday 4/8 “STRENGTH” E2MOM x 5 sets (10 Mins) 4 Bench Press @ 75-85% AND 3 Pull-up Negatives “CONDITIONING” EMOM
Monday 4/1 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Back Squats 65-70% of 1RM Ascending AMRAP for 12 mins
Monday 3/25 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Bench Press @ 65% “CONDITIONING” 10-9-8-7-6-5-4-3-2-1 Reps for Time of:
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