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TOD
Strength: 12 minutes to complete 5 sets of: Push Press – 4 reps Practice rebounding Complete 8 Half-Kneeling Banded Rows per arm between rounds. Workout: 4 x 3:00 rounds 15 Pull-Up/Ring Rows OR 10 Chest-to-Bar OR 5 Muscle-Ups 12 Alternating Double-DB Box Step-Ups (35’s/50s) Max Reps Double-Unders in remaining time 1:00 rest between rounds Athletes...
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Strength: E2MOM x 5 + 1 Back Squat 4 reps @31X1 tempo Final set – Max Reps in :30 at ~50% of (last week’s) final set Workout: Tabata-Thon (:20 work,:10 rest) Alternate movements for 5 rounds each of: 1- Alternating HEAVY DB Snatches (50/70#) 2- Hand-Release Push-Ups Rest 2:00 Alternate movements for 5 rounds each...
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Happy Veteran’s Day! Workout: “The Seven” 7 Rounds For Time 7 Handstand Push-Ups 7 Thrusters (135/95 lb) 7 Knees-to-Elbows 7 Deadlifts (245/165 lb) 7 Burpees 7 Kettlebell Swings (2/1.5 pood) 7 Pull-Ups
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Strength: 5 minutes for Max Reps of Sandbag/Slam Ball Over Shoulder OR 5 minutes for Max Reps of Sandbag/Slam Ball Over Box Workout: Cardio Party AMRAP 5 5 Hand-Release Push-Ups 10 Light Ball Slams 15 DU’s Rest 2:00 5:00 Bike/Row Rest 2:00 5:00 Row/Bike Track TOTAL Calories/Note average pace and speed
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Strength: Clean Complex E2MOM x 5 Power Clean + High Hang Squat Clean + Front Squat Increase weight each round as technique allows. Workout: For time 3 rounds 10 Hang Power Snatch (65/95#) 5 Bar-Facing Burpees Rest 2:00 3 rounds 6 Hang Squat Snatch (65/95#) 3 Bar-Facing Burpees Track final time
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Strength: 12 minutes to complete 5 rounds of:Shoulder Press – 5 reps Increase weight each set as technique allows.Between sets complete 12 Alternating V-Ups (6/6) Workout: 5 rounds for time: Run 150m 10 Push Jerk (95/135#) 8 Toes-to-Bar Rest 1:00 between rounds
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Strength: E2MOM x 5 + 1 Back Squat 3 reps @31X1 tempo Final set – Max Reps in :20 at ~50% of final set Workout: AMRAP 12 Increasing Ladder by 1’s of: Box Jumps (20/24″) Alternating DB Snatch per arm (35/50#)
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Skill Work: AMRAP 10 Increasing Ladder by 1’s of: Light Wall Ball (10/14#) + Burpee Workout: AMRAP 10 10 DUs / :10 DU Practice 5 Ball Slams 10 Knuckles-to-Toes 20 DUs / :20 DU Practice 10 Ball Slams (20/30#) 10 Knuckles-to-Toes 30 DUs / :30 DU Practice 15 Ball Slams 10 Knuckles-to-Toes 40 DUs /...
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Workout: E2MOM x 12 (1:30 work, :30 rotate) 1- Row for Calories 2- SLOW AMRAP 8 Birddogs + 8 Shoulder Taps + 8 Alternating Dead Bugs (4/4 for each) 3- Bike for Calories 4- Mixed-Grip/Odd Object Carries Track TOTAL combined Calories
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Strength: Alternating EMOM 10 1- 12-15 Heavy American KB Swings 2- 12-15 Double DB/Plate Bent-Over Reverse Flies Workout: AMRAP 7 16 Box Jump-Overs (20/24″) 8 Pull-Ups 4 Slow “Inchworms +” Rest 3:00 AMRAP 7 24 Toe Taps to Med Ball (12/12) 12 Med Ball Cleans (14/20#) 6 Toes-to-Bar
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