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May 2020

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May

30 May

5-30-2020

Warm-up *Coaches Choice Mobility PVC 1min (es) Couch Stretch 1min Oly Wall Squat Jenkins 40 min AMRAP (with partner) 50 Burpees 400m Run 50 Kettlebell Swings (53/35) 400m Run 50 Pullups 400m Run 50 Pushups 400mRun *Split work between partners. Run together.                

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29 May

5-29-2020

Warm-up 3x 200m Run 7 MB Squats 7 MB Clusters 7 MB Situps :21 Handstand Hold Mobility PVC 1min (es) Couch Stretch 1min Oly Wall Squat Monostructural 2 Rounds for time 500m Row (Rest 2 min between rounds) Metcon 4 Rounds for time 20 Wall Ball Shots (20/14) 15 Sumo Deadlift /Highpulls (115/75) 10 Pullups […]

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28 May

5-28-2020

Warm-up 400m Run 3x (:20 On, :10 Off) Squat Jumps Standing Samson Lunges Mountain Climbers Plank Shoulder Taps Mobility PVC Prayer Stretch Strength EMOM 9 5 Handstand Pushups 15 AbMat Situps 20 American KB Swings (53/35) Metcon 20min AMRAP 10 Toes to Bar 20 Hang Power Snatch (95/65) 30 KB Box Step-ups (53/35)     […]

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27 May

5-27-2020

Warm-up 2min Jump Rope 2x  (empty bar) 5 Deadlifts 5 Hang Cleans 5 Front Squats 5 Elbow Punches 20 Mountain Climbers 20 Plank Shoulder Taps Strength E2MOM 10 3 Barbell Complex (BB Complex=Deadlift, Hang Power Clean, Front Squat, Push Press) Metcon For Time: 10-9-8-7-6-5-4-3-2-1 Deadlifts (225/155) *Begin each round with 10 Double Unders (20 Singles) […]

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26 May

5-26-2020

Warmup 400 m Run 2x  (empty bar) 5 Deadlifts 5 Hang Cleans 5 Front Squats 5 Elbow Punches 5 Good Morning 5 Back Squats Strength 15 min 1 Power Clean 2 Front Squats 3 Push Jerks *Build to a heavy complex Metcon For Time: 500m Row 30 Front Squats  (95/65) 500m Row 20 Front Squats […]

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26 May

5-24-2020

Murph 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run                  

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23 May

5-23-2020

Warm-up Coaches Choice Metcon “Air Force” For Time: 20 Thrusters (95/65 for all movements) 20 Sumo Deadlift High-Pulls 20 Push Jerks 20 Overhead Squats 20 Front Rack Lunges *4 burpees at the top of each minute                  

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22 May

5-22-2020

Warm-up 400m Run 2x   (:20 On, :10 Off) Alternating Samson Lunge Alternating Rev. Lunge Alternating Knee to Chest Jumping Squats Plank Shoulder Taps Situps Burgener Warm-up (coach lead) Empty bar E2MOM 14 1 High Hang Power Snatch 1 Hang Power Snatch 1 Squat Snatch Metcon 12 Min AMRAP 2 Hang Power Snatch (95/65) 5 Box […]

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21 May

5-21-2020

Warm-up 2x 1 min Jump Rope 5 KB Halos (each direction) 5 KB Windmills (each side) 5 Bottoms Up KB Press (es) 5 TGU Situps (es) 3 Rounds for Quality (all movements w/ 2 DBs) 10 DB Deadlifts 10 DB Bent Over Row 10 DB Alt. Lateral Lunge 10 DB Floor Press Metcon 20 min […]

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20 May

5-20-2020

Warm-up 400m Run 2x   (Tabata, :20 On, :10 Off) Jumping Jacks Squats Reverse Lunges Lateral Line Jumps Lateral Lunges Mountain Climbers Plank Shoulder Taps Situps 10 min Skill Work Double Unders Metcon 16 min AMRAP 40 KB Swings (53/35) 30 KB Goblet Alt. Reverse Lunges 20 KB Goblet Squats 10 Burpees over KB Cashout Tabata […]

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