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STRENGTH
10 Minute EoMOM of: 5 Deadlifts @ 80% of 1RM METCON 8 Bar M/U's (Scale with 8 C2B Pull Ups + 8 Dips) 16 Burpees 400 Meter R-U-N 4 Rounds (30 minute CAP)
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STRENGTH
10 Minute EoMOM of Bench Press 5 x 5 METCON 3 Snatch Grip DL (135/95) 3 Hang Power Snatches (135/95) 3 Squat Snatches (135/95) 13 Minute AMRAP STRENGTH
10 Minute EoMOM of Push Jerks or Split Jerks 2x5, 3x3 METCON With a Partner: P1: Row for Max Calories while P2: Runs 200 Meters Then Switch P1: Row for Max Calories while P2: Runs 400 Meters Then Switch P1: Row for Max Calories while P2: Runs 800 Meters Then Switch P1: Row for Max Calories while P2: Runs 400 Meters Then Switch P1: Row for Max Calories while P2: Runs 200 Meters Then Switch Score is Total Calories in least amount of time STRENGTH
10 Minute EoMOM of Back Squats 2 x 7 @ 70% 3 x 5 @ 80% METCON 10 Deadlifts (225/155) 15 Box Jumps (30/24) 4 Rounds STRENGTH
10 Minute EoMOM of Bench Press 2x7 @ 70% and 3x5 @ 80% METCON 10 H/S Push Ups 20 KB Swings (53/35) 30 D/U's (Scale with 30 S/U's and 10 D/U attempts) 9 Minute AMRAP STRENGTH
10 Minute EoMOM of OH Squats 2x7 @ 70% AND THEN 3x5@80% METCON 2 Power Cleans (185/125) 800 Meter RUN 4 Power Cleans (185/125) 600 Meter RUN 6 Power Cleans (185/125) 400 Meter RUN 8 Power Cleans (185/125) 200 Meter RUN 10 Power Cleans (185/125) METCON
800 Meter R-U-N 50 Pull Ups 50 Push Ups 50 Sit Ups 50 Squats 800 Meter R-U-N 50 Pull Ups 50 Push Ups 50 Sit Ups 50 Squats 800 Meter R-U-N (45 Minute Time Cap) STRENGTH
10 Minute EoMOM of: 7 Bench Press METCON : Choice of A or B: Metcon A: Power Cycle 5 DL 5 Hang Power Cleans 5 Front Squats 5 Push Press 5 Power Cleans 5 Rounds (1 Minute Rest between Rounds) OR Metcon B: Snatch Grip Power Cycle 5 Snatch Grip DL 5 Hang Power Snatches 5 OH Squats 5 Snatch Grip Push Press 5 Power Snatches 5 Rounds (1 Minute Rest between Rounds) STRENGTH
10 Minute EoMOM of 7 Deadlifts @ 70% of 1RM METCON 500 Meter R-O-W 20 Box Jump Overs (30/24) 250 Meter R-O-W 3 Rope Climbs ( Scale with 7 Pull Ups = 1 Rope Climbs_ 3 Rounds STRENGTH
10 Minute EoMOM of 7 Back Squats @ 70% of 1RM METCON D/U's (scale with S/U's = 10 D/U ATTEMPTS) H/R Push Ups SDLHP (95/65) 27- 21 -15 -9 |
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November 2018
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2291 Industrial Blvd. Juneau, AK 99801
907-957-3185 ChadRequa@gmail.com |
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