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Monday 7/18 “Strength” EMOM x 8 1 Jerk build up to ~80% (Save max for next week) “Conditioning” 10-9-8-7-6-5-4-3-2-1 Deadlift (275/185) Box Jumps (30/24) Scale:
Monday 7/11 “Strength” Clean 3×[email protected] 90-95% (15-20 min Clock) “Conditioning” 3 Rounds For Time: 20 Deadlift (155/105) 20 Medball Cleans (20/14) Tuesday 7/12 “Strength”
Monday 7/4 8:30am Only “Conditioning” 4 Rounds For Time: Run 400m 76 Single Arm Dumbbell Push-Press 76 Sit-Ups 76 Dumbbell Front Squats 76 Push-Ups 76
Monday 6/27 “Strength” Ever 2:30 For 4 Sets 1 Power Clean + 2 Squat Cleans @ 80% 1RM Clean “Conditioning” 3 Sets 6:00 AMRAP 8
Monday 6/20 “Strength” E2MOM x 4 2 PC + 1 Squat Clean @ 75% 1RM Clean “Conditioning” 3 Sets: 50 Wall Balls (20/14) REST 3:00
Monday 6/13 “Primer” 3X Rowling Then 3 Rounds 3 Strict Press + 3 Jerk Balances 5 Front Squats :20 Hollow Hang + 5 Arch Hollow
Monday 6/6 “Strength” Every :90 x 6 sets 1 HHC + 1 HC + 1 Clean 5×1 @ 60-70% “Conditioning” 15 AMRAP 10 Deadlift (115/85)
Monday 5/30 “Conditioning” Murph For Time: 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Squats 1 Mile Run *In a 20lb Vest Tuesday 5/31
Monday 5/23 “Primer” 5 Rounds 1:00 Bike 10 Banded Pull-Aparts 5 Push-Ups 10 DB Floor Press 5 Tricep Kick Backs 5/5 DB External Plate Rotation
Monday 5/16 “Strength” Deload Back Squat 1×5 @ 40% 1×5 @50% 1×5 @ 60% “Conditioning” 21-15-9 OHS (95/65) Sit-Ups Rest 1:00 21-15-9 Power Snatch (95/65)
Monday 11/28 “Strength” Build to a 3 RM Hang Power Snatch (15-20mins) “Conditioning” 21-15-9 OHS (95/65) Pull-Ups Silver: 55/45, Ring
Deload Week Monday 11/21 “Strength” Pause Front Squat E2MOM x 5 Sets 3 Reps with a 3 second pause 75%
Monday 11/14 “Strength” Build To a 1 RM Clean & Jerk (20-30:00) “Conditioning” AMRAP 4 minutes 7 Power Cleans (115/75)
Monday 11/7 “Bring A Buddy Day” “Strength” Bench Press 3×2 @ 92.5-95% 3 RM “Conditioning” Min 0-15 10 Rounds For
Monday 10/31 “Strength” Bench Press E2MOM x 4 2 Reps @ 90% 3 RM “Conditioning” 5 Rounds For Time: 12
Monday 10/24 “Strength” Clean & Jerk 3×3 @ 80% of 1 RM “Conditioning” Diane 21-15-9 Deadlift (225/155) HSPU Silver: 185/105,
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