Thursday 9/1/2022

“Shoulda, Woulda, Coulda” Strength: Strict Press: Build to a Heavy 8 Metcon: For Reps: 1:00 Rope Climbs | Up Downs | Knees to Chest 1:00 Double Dumbbell Shoulder to Overhead (50s/35s) | (35s/20s) 1:00 Lateral Dumbbell Burpees 1:00...

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Monday 8/29/2022

“Mr. Joshua” Strength: Gymnastics: Reverse Tabata – Pull Up Holds Metcon: 5 Rounds For Time: 400m Run 30 AbMat Situps 15 Deadlifts (205/145) | (155/105) TC: 30 Minutes Rx+: 20 GHD Sit Ups in Place of AbMat Situps

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Saturday 8/27/2022

“Peek-A-Boo” Strength: Deadlift: Build to a Heavy 5 Metcon: AMRAP 13: Buy-In: 1,000m Run60 Double Unders | 90 Single Unders10 Dumbbell Hang Snatches (50/35) | (35/20)60 Double Unders | 90 Single Unders20 Dumbbell Hang Snatches (50/35)...

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Friday 8/26/2022

“Nail Tech” Metcon: AMRAP 8 x 3 Rounds: Buy In: 1,000/800m Row (Each)45 Barbell Reps (115/85) | (95/65)45 Pull Ups | Ring Rows Round 1: Front SquatsRound 2: Push PressRound 3: Thrusters Each member has a rower. All members row the...

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Thursday 8/25/2022

“All About The Benjamins” Metcon: AMRAP 30: 100 AbMat Sit-Ups100 Push-Ups100 Reverse Lunges Every 3:00 Starting at 0:00100 Meter Farmer’s Carry (50s/35s) | (35s/25s) Score = Total Reps not including Farmer’s Carry

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Tuesday 8/23/2022

“Powerless” Strength: Power Clean: Build to 80% of 1RM Metcon: AMRAP 3 x 5 Rounds: 21/15 Calorie Row9 Box Jumps (24/20) | Box Step UpsMax Power Cleans   Rest 1:30 Between Rounds   Power Clean Weights:Round 1: (95/65) | (65/45)Round 2...

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Saturday 8/20/2022

“Disturbing The Peace” Metcon: AMRAP 25 (Teams of 3): 100 Box Jumps (24/20) | Box Step Ups 100 Front Squats (75/55) | (65/45) 100 Dumbbell Snatches (50/35) | (35/20) Every Minute Starting at 0:00 All Teammates do 5 burpees over the...

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