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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Tuesday 9/13/2022

“Pyramid Scheme” Strength: 5 x 3 Hang Power Snatches @ 60% Metcon: For Time: 20 Double Unders + 2 Hang Snatches (115/85) | (75/55) 40 Double Unders + 4 Hang Snatches 60 Double Unders + 6 Hang Snatches 80 Double Unders + 8 Hang...

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Friday 9/9/2022

“Smoke & Mirrors” Strength: Strict Press – Build to Heavy 5 Metcon: AMRAP 10: 200m Run 10 Kettlebell Swings (70/53) | (53/35) Rest 5:00 AMRAP 10: 500/400m Bike 5 Tire Flips | Power Cleans (95/65)

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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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Wednesday 7/27/2022

“Linda’s Lungs” Metcon: For Time: 800 Meter Run 55 Dumbbell Deadlifts (50s/35s) | (35s/25s) 800 Meter Run 55 Dumbbell Bench Press (50s/35s) | (35s/25s) 800 Meter Run 55 Dumbbell Power Cleans (50s/35s) | (35s/25s) 800 Meter...

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Thursday 7/21/2022

“Ship Show” Metcon: For Time: 100/80 Calorie Row 80 Single Dumbbell Hang Clean & Jerk (50/35) | (35/20) 60 Single Dumbbell Box Step Ups (50/35) | (35/20) 400 Meter Run 200 Meter Double Dumbbell Farmer’s Carry (50s/35s) |...

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