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Strength
5 Sets: 8 DB ZPress 10 BB Bent Over Row Conditioning For Time: 3 Rounds- 100 DU's 10 DB Box Step Overs 40/25 -directly into- 3 Rounds- 300m Run 3 Wall Walks RX+ 50/35; 30' HS Walk **18:00 Time Cap
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Reminder 5k Turkey Day Trot/Walk/Hike tomorrow at 7:45am @ Papago park!!
For Time In Teams of 2: Row 1200M (switch every 200M) 90 Double Unders + 90 Mountain Climbers 80 Pull Ups + 80 DB Push Press 70 Box Jump Overs + 70 DB Hang Power Cleans 60 DB Front Rack Lunges + 60 Burpees 50 Wall Balls (each - 1 works/1 rests) 40 Abmat Sit Ups/ 40 KB swings 300M Farmer's Carry (each- alt every 50M) 20 Wall Walks (together- 1 works/1 rests) 10 Devil's Press (each- 1 works/ 1 holds plank as rest) *200M between each movement *Both partner's work at the same time on opposing movements, unless specified as work/rest. *Switch movements as desired *Cannot move on to next set of movements until all are completed. Strength
E2 x 5 1 Snatch Pull + 1 Power Snatch + 1 Hang Snatch Conditioning AMRAP 12: 15 KB Swings 53/35 12 AbMat Sit Ups 9 Pull Ups **RX+ 70/53, C2B Strength
Strict Press 5x6 @ 3.1.x.1 40% 1RM Strict Press Conditioning For Time: 800m Run 4 Rope Climbs 20 HSPU 400m Run 2 Rope Climbs 10 HSPU 200m Run 1 Rope Climb 5 HSPU **16:00 Time Cap 10 Weeks to a Massive Front Squat
Front Squat 4x4 @ 3.3.x.1 50% 1RM FS Conditioning 4 RFR: 2:00 on/1:00 off 25' ea 1A DB OH Lunge 50/35 AMRAP alternating DB Snatch Cool Down 2:00 Couch Stretch each side Strength
3 Sets: 12 Deficit KB Deadlifts 8ea 1a DB Row :60 HS Walk for Distance or HS Hold **Rest 2:00 Between Conditioning 1-10: Hang Power Clean 155/115 Pull Up E2M (including 0:00) - 20 Alt Mountain Climbers **12:00 Time Cap Strength
15:00 to Find a 1rm Strict Press *Complete at least 6 sets to find your 1rm; rest 1:30-2:00 between sets Conditioning For Time: 100 Thrusters 135/95 EMOM- 5 Burpees **18:00 Time Cap Strength
3 Sets: 25' DB Walking Lunge :20-:30 Hollow Rock :30-:45 Bar Hang **Rest 2:00 Between Conditioning E3 x 5 1 Rope Climb 3 Deadlifts @ 60% 5 Burpee Box Jump Overs Strength
3 Attempts at Max UB Ring Muscle Ups Scaled: 2 Attempts at Max UB Strict Chest to Bar Pull Ups 2 Attempts at Max UB Strict Ring Dips Conditioning AMRAP 12:00 Climb the Ladder 4 Cal Row 4 Alt Pistols 8 Cal Row 8 Alt Pistols 12 Cal Row 12 Alt Pistols 16 Cal Row 16 Alt Pistols .....etc TESTING FOR FRONT SQUAT/OVERHEAD PRESS CYCLE
Strength 25:00 to Find a 1rm Front Squat -Complete at least 8 sets to find 1rm; Rest 2:00-3:00 between sets |
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