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STRENGTH
10 Minute EoMOM of: 5 Bench Press METCON Power Cleans (185/135) D/U's Rep Scheme: 1 P/C - 5 D/U'S 2 P/C - 10 D/U'S 3 P/C - 15 D/U'S 4 P/C - 20 D/U'S 5 P/C - 25 D/U'S 6 P/C - 30 D/U'S 7 P/C - 35 D/U'S 8 P/C - 40 D/U'S 9 P/C - 45 D/U'S 10 P/C - 50 D/U'S 20 MINUTE TIME CAP
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STRENGTH
10 Minute EoMOM of; 5 Front Squats @ 75-80% METCON 5 Bar M/U's 10 Box Jumps (30/24) 15 Wall Balls (20/14) 20 V-Ups 16 Minute AMRAP STRENGTH
10 Minute EoMOM of: Deadlifts 7, 5, 5, 2, 2 METCON Snatch Grip Power Cycle (115/75) 5 Snatch Grip Deadlifts 5 Hang Power Snatches 5 Snatch Grip Push Press 5 OH Squats 5 Power Snatches 5 Rounds (1 mintues Rest between Rounds) STRENGTH
10 Minute EoMOM of : Back Squats 7, 5, 5, 2, 2 METCON S2OH(115/75) Barbell Push Ups T2B 21-15-9 WOD - 12 Days of Christmas
1 Squat Clean (135/95) 2 H/S Push Ups 3 Front Squats (135/95) 4 Snatches (135/95) 5 C2B Pull Ups 6 Box Jumps (24"/20") 7 Burpees 8 Push Ups 9 Wall Balls (20/14) 10 KB Swings (53/35) 11 Deadlifts (135/95) 12 Thrusters (135/95) 12 Rounds Perfomed as: Rnd 1 : 1 Rnd 2 : 2, 1 Rnd 3 : 3, 2, 1 Rnd 4 : 4, 3, 2, 1 Rnd 5 : 5, 4, 3, 2, 1 .......etc.. STRENGTH
10 Minute EoMOM of: 5 Bench Press @ 80% of 1RM METCON Run 10 Down AND Backs 15 Burpees 20 Box Jump Overs (24/20) 25 Wall Balls (20/14) 30 D/U's 3 Rounds (20 Minute CAP) PLAN FOR A BUSY 6:00PM WORKOUT TONIGHT AS THAT'S TODAY'S ONLY OTHER CLASS...
REMEMBER THE SCHEUDLE FOR THIS WEEK.... TUESDAY - 5:30am, 6:00pm WEDNESDAY - 5:30am, 9:00am, 4:30pm, 6:00pm 7:00pm BB Club THURSDAY - 5:30am, 9:00am, 4:30pm, 6:00pm FRIDAY - 5:30am, 9:00am, 4:30pm, 7:00pm-Christmas Party STRENGTH Deadlift 5x5 METCON 7 H/S Push Ups 14 Alternating Pistols 21 D/U's 5 Rounds THIS WEEK'S SCHEDULE with Addison & Tristen:
MONDAY - Regular Schedule TUESDAY - 5:30am, 6:00pm WEDNESDAY - 5:30am, 9:00am, 4:30pm, 6:00pm 7:00pm BB Club THURSDAY - 5:30am, 9:00am, 4:30pm, 6:00pm FRIDAY - 5:30am, 9:00am, 4:30pm, 7:00pm-Christmas Party STRENGTH Bench Press 5x5@75-80% METCON Death by: 3 Power Cleans 3 Front Squats 3 Jerks Weights Scaled (135/95) Rx (155/105) Rx+ (185/135) STRENGTH
12 Minute EoMOM of: Front Squat 2x7, 2x5, 2x2 METCON - With a partner P1: Row for Max Distance while P2: Complete 100 D/U's or 200 S/U's = 10 D/U attempts Switch 16 Minute AMRAP Score = Total Distance Rowed STRENGTH
Push Press 2x7, 2x5, 2x2 METCON Squat Snatch (135/95) Alternating Pistols 1, 2, 3, 4, 5, .... 12 Minute AMRAP |
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2291 Industrial Blvd. Juneau, AK 99801
907-957-3185 ChadRequa@gmail.com |
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