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STRENGTH
10 Minute EMOM Evens: 8 Bentover Rows Odds: 8 Barbell Push Ups METCON Squat Cleans (135/95) KB Swings (53/35) KB Snatches - Left Hand (53/35) KB Snatches - Right Hand (53/35) 1, 2, 3, 4, 5... 12 MINUTE AMRAP - SCORE = TOTAL REPS
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STRENGTH
10 Minute EoMOM of: 5 BENCH PRESS @ 80% of 1RM METCON 400 Meter Run 3 Rope Climbs 10 H/S Push Ups 4 ROUNDS FOR TIME STRENGTH
10 Minute EoMOM of: 5 Back Squats @ 80% of 1RM METCON Deadlifts (225/155) Alternating Pistols BF Burpees 21 - 15 - 9 STRENGTH
OH PRESS 5 X 5 : 80% METCON Buy In : 800 Meter RUN or 1,000 Meter ROW ANNIE Double-unders Sit-ups 50-40-30-20-10 Reps for time THEN: Cash Out: 800 Meter RUN or 1,000 Meter ROW MEMORIAL DAY- MURPH
1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 MILE Run STRENGTH
Back Squats 2x5, 3x3 METCON Pull Ups Box Jumps or Box Jump Overs (30/24) KB Swings Burpees 10, 9,8,7, 6,5,4, 3, 2, 1 STRENGTH
SQUAT CLEAN 2 X 5 : 80%, 3 x 3 @ 85-90% METCON 12 Alternating Weighted Step ups (95/65) onto a 20" Box 24 D/U's 12 MINUTE AMRAP STRENGTH
DEADLIFT 3x7 @ 70%, 3x3@ 85-90% METCON 500 Meter Row 15 H/S Push Ups 400 Meter Run 15 Power Snatches (115/75) 2 ROUNDS FOR TIME STRENGTH
BENCH PRESS 3x7@ 70-75%, 3x3@85-90% METCON 400 Meter Run 10 Burpees 10 Strict Pull Ups 10 H/R Push Ups 20 Wall Balls (20/14) 4 ROUNDS FOR TIME STRENGTH
10 MInute EMOM of: - 1 Snatch Grip Deadlift (115/75) - 1 Hang Power Snatch (115/75) - 1 Hang Squat Snatch (115/75) - 1 Squat Snatch (115/75) METCON - POWER CYCLE 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5 Push Press 5 Power Cleans 5 Rounds (1 Minute Rest each round) 12 Minute Minimum |
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January 2020
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