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06052020

06052020 Strength Power Clean + Hang Clean + Jerk (Every 2 min for 7 total sets) *build small as you go Metcon (AMRAP – Rounds and Reps) Metcon: Performance: 8min AMRAP +1 Clean and Jerk [...]

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06042020 Active Recovery

06042020 Active Recovery Metcon (Time) Active Recovery Workout 20min @ Z1 pace (Conversational pace) Row 500/400m 8 Med Ball Sit-Ups 20/14 100m Farmer Walk (Challenging) 8 BJSD 24/20 60sec Plank [...]

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06032020

06032020 Skill Handstand Walk (x 50 feet) *perform Shoulder Taps x 8-10 or 20 sec Handstand Hold rest 30 secs Legless Rope Climb (x2 ascents) *perform regular rope climb or Rope Climb progression [...]

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06022020

06022020 Strength Back Squat (x3-5 reps @ 22X1) rest 1 min b/t sets *increase from 05/27/20 Strict Sup Chin-ups (AMRAP (-1 rep)) Rest 90 secs b/t sets x4 sets Metcon (AMRAP – Rounds and [...]

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06012020

06012020 Strength Cluster (1.1.1 rest 10 secs between singles) Squat Clean to Thruster rest 1 min b/t sets build to a heavy triple today Ring Dips (x5-6 reps) rest 90 secs b/t sets *perform [...]

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05302020

05302020 Strength 3 Jerk Balance + 1 Pausing Split jerk (1 sec in catch) (Sets 1-2: 35% of 1RM Clean and Jerk) Set 3: 40% of 1RM Clean and Jerk Jerk Balance: Pausing Split Jerk : 2 Tall Cleans + [...]

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Saturdays are for partners!

Saturdays are for partners! Metcon (Time) For Time: In teams of two complete: Performance: 200 DBU 30 Squat Cleans 135/95 40 S2OH 135/95 30 Power Cleans 135/95 40 Bar- Facing Burpees over bar 200 [...]

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05292020

05292020 Strength Front Squat (x4-6 reps @ 22X1) rest 75 secs b/t sets * build per set Strict Ring Pull-ups (x5-6 reps @ 21X0) rest 75 secs b/t sets x 4 sets total Metcon (Time) 4 rounds for [...]

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052820202

052820202 Strength 1 Halting Clean DL + 1 Clean Pull + 1 Power Clean (Every 90 secs for 6 total sets) Pause 1 sec at mid knee *build small as you go Strict Press BTN (x5-6 reps @ 21X1) Bar starts [...]

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05212020

05212020 mobility 15-20 minutes coach led stretching/ Mobility Skill 15-20 min of gymnastics skill work of your choice Metcon (Time) 20 min EMOM @ Recovery pace Min 1- 175/150m Row Min 2- 12 [...]

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