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WEDNESDAY

9/30/2020

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STRENGTH
   10 Minute EoMOM of: 
Deadlifts 5, 5, 5, 3, 3

METCON

   10 Power Snatches (135/95)
   15 Pull Ups
   20 Wall Balls (20/14)

4 Rounds (20 Minute AMRAP)
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TUESDAY

9/29/2020

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STRENGTH
   10 Minute EoMOM of; 
OH Press 5, 5, 5, 3, 3


   25 Bench Press (135/95)
   400 Meter Run
4 Rounds
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MONDAY

9/28/2020

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STRENGTH
   10 Minute EoMOM of: 
Front Squats 5, 5, 5, 3, 3

METCON
   5 H/S Push Ups
   10 T2B
   15 Squats
14 minute AMRAP
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FRIDAY

9/25/2020

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STRENGTH
   10 Minute EoMOM of: 
Deadlifts 10, 7, 5, 5, 3

METCON
   16 KB Swings (53/35)
   16 Alt KB Snatches (53/35)
   16 OH Squats (95/65)
   16 Alt Weighted Lunges (95/65)
3 Rounds 

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THURSDAY

9/24/2020

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STRENGTH
   10 MInute EoMOM of: 
Push Press 10, 7, 5, 5, 3

METCON
   50 - 40 - 30 - 20 - 10 D/U's 
   50 - 40 - 30 - 20 - 10 Ab Mat Sit Ups
   10 - 10 -10 -10 -10   H/S Push Ups

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WEDNESDAY

9/23/2020

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STRENGTH
   10 Minute EoMOM of: 
Back Squats 10, 7, 5, 5, 3

METCON
   Pull Ups
   Power Cleans (135/95)
   BF Burpees
21 - 15 - 9

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TUESDAY

9/22/2020

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STRENGTH
   10 Minute EoMOM of: BENCH Press
10, 7, 5, 5, 3

METCON
   Squat Snatches (115/75)
   Box Jumps (30"/24")
1, 2, 3, 4, 5, 6, 7....
(12 Minute AMRAP)

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MONDAY

9/21/2020

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METCON
   800 Meter RUN
   800 Meter ROW
   50 D/U's
   15 Burpees 
4 Rounds 

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September 18th, 2020

9/18/2020

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STRENGTH
   10 Minute EoMOM of; 
5 Bench Press

METCON -----
   Death By Burpee Box Jump Overs (24"/20")
THEN--- Rest 3 Minutes before beginning :
    5 Minute AMRAP of: 
5 Pull Ups
10 H/R Push Ups
15 Squats
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THURSDAY

9/17/2020

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STRENGTH
    10 Minute EoMOM of: 
5 OH PRESS

METCON - Partner..... 
   P1: Row for 500 Meters
while 
   P2: Cycles through Max Reps of: 
10 Wall Balls (20/14)
10 KB Swings (70/53)

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