Friday 9/16/2022

“Well Rounded” Strength: 5 x (1 + 1 + 1) @ 75%: 1 Power Clean +  1 Push Press + 1 Jerk Metcon: 7 Rounds For Time: 3 Clean and Jerks (155/105) | (115/85) 200m Run 5 Pull Ups | Ring Rows 10 Push Ups 15 Air Squats TC: 25 Minutes

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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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Wednesday 6/29/2022

“Dirty Work” Strength: Push Press: 5 x 4 Score = Lowest Weight Used Metcon: AMRAP 6: 60 Deadlifts (115/85) | (95/65) Max Calorie Bike/Row Directly Into… AMRAP 6: 45 Hang Power Cleans (115/85) | (95/65) Max Calorie Bike/Row...

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Saturday 6/11/2022

“The Great Outdoors” Strength: 5 x 5 – Push Press: Build up in weight each set Score = Heaviest Round Metcon: 10-9-8-…-2-1: Push Press (95/65) | (65/45) Front Squats (95/65) | (65/45) 100 Meter Run

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Wednesday 6/1/2022

“Spindrift” Strength: 5 x 5 – Front Squat: Build up in weight each set Score = Heaviest Round Metcon: AMRAP 18: 500m Row 30 Push Press (95/65) | (65/45) 100 Dubs | 150 Singles 500m Row 30 Front Squats (95/65) | (65/45) 100 Dubs...

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Monday 5/2/2022

“Built DifferenT” Strength: Build to a Heavy Single Deadlift Metcon: For Time: 30 Chest to Bar Pull-Ups | Pull Ups 3 Rounds of Dumbbell “DT” (50s/35s) | (35s/25s) 20 Chest to Bar Pull-Ups | Pull Ups 2 Rounds of Dumbbell...

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Tuesday 4/12/2022

“Spiral Staircase” Strength: Build to a Heavy Set of 3 Push Press Metcon: AMRAP 12: 2 Push Press (75/55) | (65 | 45) 8 Front Rack Box Step Ups (20″) | (Reverse Lunges) 4 Push Press (75/55) | (65 | 45) 8 Front Rack Box Step Ups...

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