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MONDAY 9/3/18 - Labor day

8/31/2018

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Monday's WOD will be run by Addison. There will be only one time for the Holiday  12:00 PM

Addison may or may not give you a heads up about what the workout will be, but it will Be at 12:00 PM. 

Make sure to Thank him for coming in on the holiday weekend for this. 


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friday 8/31/18

8/31/2018

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STRENGTH
    10 Minute EoMOM of
5 Bench Press @ 80% 


METCON - with a partner
 1 Round = 20 Clean and Jerks (10ea) Switching lifters every 5 reps
START at (75/55)  

Ladies add 10 lbs after completing a round
Men add 20 lbs after completing a round

14 Minute AMRAP
                               

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thursday 8/30/18

8/30/2018

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STRENGTH
   10 Minute EoMOM of: 
3 Squat Snatches @ 85% of 1RM


METCON
   6000 Meter Partner Row switching off every 500 Meters. 
DURING your "REST" Alternate between 1 set of the Following: 
    - 16 Pistols
       AND
   - 1 Down and back of OH Walking Lunges (45/35)

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wednesday 8/29/18

8/29/2018

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STRENGTH
   10 Minute EoMOM of 
5 Deadlifts @ 80% of 1RM

METCON
   8 KB Swings (70/53)
   8 Pull Ups
   8 Burpees
10 Minute AMRAP

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tuesday 8/28/18

8/28/2018

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STRENGTH
   10 Minute EoMOM of: 
5 Thrusters (from a rack)

METCON
   Box Jump Overs (24/20)
   Power Cleans (155/105)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
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monday 8/27/18

8/27/2018

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STRENGTH
    10 Minute EMOM of: 
Odds: 5 Good Mornings
Evens: 8 Bent Over Rows

WOD
   250 Meter R-O-W 
   15 T2B
   30 D/U's (Scale w/ 30 S/U's + 10 D/U attempts
   15 Wall Balls (20/14)
5 Rounds (20 Minute Cap)

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Friday 8/24/18

8/24/2018

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STRENGTH
  10 Minute EMOM OF: 
Odds: 5 OH Squats 
Evens: 5 Hang Power Cleans

METCON
   1 Down and Back of OH Walking Lunges (45/35)
   8 C2B Pull Ups
   8 Alternating Pistols
   8 Box Jumps (24/20)
9 Minute AMRAP

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Thursday 8/23/18

8/23/2018

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​STRENGTH
   10 Minute EoMOM of 
5 Bench Press @ 80% of 1RM

METCON
   250 Meter R-O-W
   20 KB Swings (53/35)
   R-U-N 8 Down and Backs
   20 Alternating KB Snatches (53/35)
   20 Burpees
3 Rounds

(25 Minute CAP)
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wednesday 8/22/18

8/22/2018

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STRENGTH
   10 Minute EoMOM of: 
5 Front Squats @ 80% of 1RM

METCON
   10 G2OH (135/95)
   20 T2B
   30 D/U's
   40 S/U's
3 Rounds

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tuesday 8/21/18

8/21/2018

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STRENGTH
   12 Minute EoMOM of: 
3 Squat Snatches ... Work up to heaviest set of 3

METCON
   H/S Push Ups
   Box Jump Overs (30/24)
2, 4, 6, 8, 10, 12...
9 MInute AMRAP

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  • Home
  • About
    • Coaches
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