Saturday 8/24/2019

AMRAP 18

12 Deadlifts (255/185)

24 Burpees

200m Run

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August 23, 2019

Friday 8/23/2019

5 Rounds

AMRAP 3

3 Box Jump Overs (24/20)

6 Front Squats (115/75)

9 Toes to Bar

Rest 1 min

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August 22, 2019

Wednesday 8/21/2019

Strict Press 5×3

30-20-10

Kettlebell Deadlift (70/53)

Kettlebell Swings (70/53)

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August 20, 2019

Tuesday 8/20/2019

AMRAP 20

400m run

20 C2B Pullups

20 Goblet Squats (53/35)

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August 19, 2019

Monday 8/19/2019

Front Squat 3×3

9-6-3

Squat Clean (135/95)

Muscle Up

 

100 DU

 

12-9-6

Squat Clean (135/95)

HSPU

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August 18, 2019

Saturday 8/17/2019

Teams of 2

60 HSPU

80 Pullups

100 KBS (53/35)

120 Sit Ups

140 Burpees

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August 16, 2019

Friday 8/16/2019

Strict Press 5×3

10-9-8-7-6-5-4- 3-2-1

Ring Dips

Deadlifts (225/155)

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August 15, 2019

Thursday 8/14/2019

EMOM16

3 Squat Cleans (AHAP)

20/14 Cal. Row

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August 14, 2019

Wednesday 8/14/2019

5 Rounds

12 wall balls (20/14)

12 Back rack Lunge (95/65)

12 burpee box jumps (24/20)

12 hang power snatch (95/65)

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August 13, 2019

Tuesday 8/13/2019

Thruster – Build to heavy triple

“Fran”

21-15-9

Thruster (95/65)

Pullups

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August 12, 2019