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TOD
Workout: AMRAP 32 Row 400/500m 12 Single-Arm DB Shoulder-to-Overhead per arm (20/35#) 12 Ab-Mat Sit-Ups Row 200/250m 8 Hang DB Power Snatch per arm (20/35#) 8 Burpees
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Strength: EMOM 6 1 Squat Snatch Increase weight each round to find a strong and heavy single. Workout: Partner Workout: “I go, you go!” Bike 12/15 Calories (each, not alternating) Squat Snatches (10 each, do not have to be alternating) 5 Synchronized Burpees Bike 12/15 Calories (each, not alternating) Squat Snatches (8 each, do not...
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Workout: EMOM 30 1- 8 Barbell Reverse Curls 2- :30-:45 Controlled Alternating Single-Leg RDLs/Airplanes 3- 12 Barbell Curls 4- :30-:45 Plank (athlete choice) 5- 4 x 50m Shuttle SPRINTS
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Two-Minute Tester: Max Reps of Wall Ball (14/20#) Workout: AMRAP 18 5 DB Snatch + OH Reverse Lunge (R) (35/50#) 5 DB Snatch + OH Reverse Lunge (L) (35/50#) 10 DB Goblet Squat 10 Sit-Ups DUs (start at 10 and add 10 reps per round until time runs out) Rest :30 between rounds To score,...
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Strength: 12 minutes to complete 4-5 rounds of:2 Weighted or Strict Pull-Ups OR SLOW Ring Rows10 Controlled Hollow Rocks OR :20 Hollow / Boat Hold Aim to increase weight each round. Workout: #1 – AMRAP 5 3 Tall Box Jumps (24/30″) / 6 Hand-Release Push-Ups / 9 Pull-Ups/Ring Rows / Rest 2:00 #2 – AMRAP...
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Strength: Every 90 seconds for 6 rounds, complete: 3 Touch-and-Go Power Clean and Jerk Increase weight each round. Workout: For time: 800/1000m Row 15 Shoulder-to-Overhead (95/135#) 625/750m Row 12 Shoulder-to-Overhead (95/135#) 400/500m Row 9 Shoulder-to-Overhead (95/135#) 200/250m Row 6 Shoulder-to-Overhead (95/135#)
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Strength: Every :90 alternate between the two movements below for FIVE ROUNDS of each: 1- 5 reps of Front Squat 2- 12 DB Renegade Rows Increase weight each round. Workout: 5 rounds for time: 150m Run 15 Heavy Russian KB Swings (55/70#) 15 Sit-Ups Handstand Push-Ups (10/8/6/4/2, by round)
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Workout: AMRAP 8 #1 Bike for Calories Every time you get off of the bike, perform 10 Banded Pull-Aparts (Start at 5 Calories, add 5 calories per round) Rest 2:00 AMRAP 8 #2 Row for Calories Every time you get off of the Rower, perform 10 Plank Up-Downs (down + up = 1) (Start at...
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Strength: 12 minutes to complete 4-5 rounds of: 5-7 Ring Dips 10 Bent-Over Rows w empty barbell (to start) Aim to increase weight each round. Workout: AMRAP 18 12 Hang Power Snatch (75/115#) 9 Toes-to-Bar 6 Lateral Burpees over the Barbell 400m Run
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