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STRENGTH
12 Minute EoMOM of Back Squats 10, 10, 7, 7, 5, 5 METCON Row for Calories Run Down & Backs Burpees 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 25 Minute CAP
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STRENGTH
12 Minute EoMOM of Bench Press 10, 10, 7, 7, 5, 5 METCON - "Diane" Deadlifts (225/155) H/S Push Ups 21 -15 - 9 14 Minute CAP STRENGTH
Tabata 1: Walking Plate Pinches AND Alternating Lunges Tabata 2: Plank Tabata METCON 1:00 Rowing 0:20 REST 1:00 Max Box Jumps (30"/24") 0:20 REST 1:00 KB Swings or Snatches (53/35) 0:20 REST 4 Rounds STRENGTH
10 Minute EoMOM of: 4 Push Press 4 Push Jerks METCON Subject to a 16 Minute CAP 20 Cleans (135/85) 20 BF Burpees 15 Cleans (155/105) 15 BF Burpees 10 Cleans (185/125) 10 BF Burpees If you get this far then complete AMRAP of: 5 Cleans (205/155) 5 BF Burpees Until your 16 Minute Time Cap STRENGTH
12 Minute EoMOM of: OH Squats 10, 10, 7, 7, 5, 5 METCON - "Angie" 100 Pull Ups 100 Push Ups 100 Ab Mat Sit Ups 100 Squats 22 Minute CAP STRENGTH
10 Minute EoMOM of: Back Squats 10, 7, 7, 5, 3 METCON - "DT" 12 DL (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) 5 Rounds STRENGTH
10 Minute EoMOM of: Deadlifts 10, 7, 7, 5, 3 METCON T2B V-Ups C2B Pull Ups Run Down & Backs 5, 10, 15, 20.... (18 Minute AMRAP) STRENGTH
10 Minute EoMOM of: OH Press 10, 7, 7, 5, 3 METCON 2 Cleans (225/155) 4 Front Squats (225/155) 12 Box Jump Overs (30/24) 24 D/U's 4 Rounds STRENGTH
10 Minute EoMOM of: Bench Press 10, 7, 7, 5, 3 METCON 10 Snatches (95/65) 15 Burpees 20 Wall Balls (20/14) 4 Rounds (18 Minute CAP) STRENGTH 10 Minute EoMOM of: Front Squats 10, 7, 7, 5, 3 PARTNER METCON P1: Run 200 Meters while P2: Row for Calories while Partner Runs Switch ********************************************** P1: Run 400 Meters while P2: Row for Calories while Partner Runs Switch ********************************************** P1: Run 800Meters while P2: Row for Calories while Partner Runs Switch ********************************************** P1: Run 400 Meters while P2: Row for Calories while Partner Runs Switch ********************************************** P1: Run 200 Meters while P2: Row for Calories while Partner Runs Switch FOR TIME |
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2291 Industrial Blvd. Juneau, AK 99801
907-957-3185 ChadRequa@gmail.com |
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