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friday 5/31/19

5/31/2019

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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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thursday 5/30/19

5/30/2019

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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
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wednesday 5/29/19

5/29/2019

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STRENGTH
   10 Minute EoMOM of: 
5 Back Squats @ 80% of 1RM
 
METCON
    Deadlifts (225/155)
    Alternating Pistols 
    BF Burpees
21 - 15 - 9 

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tuesday 5/28/19

5/28/2019

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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
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MOnday 5/27/19

5/28/2019

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MEMORIAL DAY- MURPH
   1 Mile Run
   100 Pull Ups
   200 Push Ups
   300 Squats 
   1 MILE Run

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friday 5/24/19

5/24/2019

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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
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thursday 5/23/19

5/23/2019

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​    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
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wednesday 5/22/19

5/22/2019

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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
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tuesday 5/21/19

5/21/2019

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   ​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
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monday 5/20/19

5/20/2019

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   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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  • Home
  • About
    • Coaches
    • F.A.Q.
    • Pricing >
      • Location and Directions
  • W.O.D.
  • Schedule
  • Photos
  • Drop Ins
  • Contact US