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WarmupBike :10sec moderate :20sec easy x 8 (4 min)then2 sets:Goblet Curtsey Squats x 4/side *alternatingSingle leg KB RDL 4/sideSingle arm KB front rack duck walk 5 steps/sideBanded FLR x :30 secStrengthBack Squat *numbers based off of this Mondays top set...
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WarmupBanded Lat Stretch x 60 seconds each sideBanded Hamstring Flossing x 60 seconds each side+Clean & Jerk Barbell ComplexSkill/StrengthPOWER CLEAN + 3 PUSH PRESSES In Week 1, work at 65% of your I RM Clean & Jerk for 4 x...
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TaskEvery 2 minutes, for 18 minutes (3 sets) of:Station 1 – Sandbag Squats x 10 reps @ 3111Station 2 – Single-Arm Dumbbell Row x 6-8 reps each @ 2111Station 3 – Tall Box Jumps x 10 reps(height of box doesn’t...
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WarmupTwo Sets:Band Pull-Aparts x 15Bear Crawl x 20 yards forward + 20 yards backwardFollowed by…Two Sets:Banded Triceps Extensions x 15 reps Donkey Kicks x 5Followed by…Two Sets:Dead Bugs x 10Burpee Broad Jumps x 5WarmupTOROKHITY SNATCH COMPLEX : 1 SNATCH +...
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Warmup50 double unders⁠40 sec support hold on rings⁠30 V-Ups⁠30 superman rocks⁠40 sec support hold on rings⁠50 double unders⁠SkillEMOM x 12min (:30/:30)1) eccentric lowering *https://www.instagram.com/p/B7BKAFQAtS8/?igshid=oufbb7v23skm2) HS hold :303)https://www.instagram.com/p/B5uvfkLgxZT/?igshid=1868mxrphj41h COMPLEX:1 shoulder tap1 box hspu1 hollow body decline pushup4) Accumulate :30 of hollow...
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WODFor time: 50 Double-Unders 50 Back Squats, 95/65 50 Abmat Sit-ups 50 Double-Unders 50 Burpees, bar-facing 50 Push Press, 95/65 50 Double-Unders 50 Wall Ball Shots, 20/14 50 Toes-to-bar 50 Double-Unders 50 Handstand Push-ups 50 Pull-ups, strict 50 Double-Unders
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Warmup10min::30 sec bike or row:30 sec passive hang5 medball clean into wallball5 good mornings 10m crab walkWOD*Benchmark test5 Rounds for time of: 15 Wall balI Shots, 20/14 15 Power Cleans, 95/65Skill/StrengthClean + Front Squat (1+1)EMOM X 4 (E:90)*build to a...
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TaskSandbag Cleans3 x 5*build in weight making the last rep the heaviest.WOD3 Rounds for time of: 12 Dumbbell Squats 15 Dumbbell Bench Press 18 Slam BallsStrengthBack Squat EMOM X 6 *Every 3min *percentages are based off of Mondays 5 rep...
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WOD21-15-9 reps for time of: Hang Power Snatch, 95/65 T2B-5min rest-8 Rounds for time of: 25 Double-Unders10 BurpeesStrength/SkillSnatch ComplexEMOM X 4 *E90Power Snatch + 2 Snatch balance 4 x (1 +2)Cash-Outdeath march *waking deadlifts3 x 16+Single arm db row 3...
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Cash-OutFloor Press *keep track of 5 rep max!!!! 4 X 5 *work up to a 5 rep max- 1 heavy set of 5 reps, after using 4 sets to gradually increase to this heavy weight.*example of RPE *effort 5 x...
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