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Training of the Day
Strength: 12 minutes to complete of 4+ rounds of: 6 Ring Dips 6 Linked Broad Jumps (3+3) Workout: AMRAP 4 10 Double-DB Shoulder-to-Overhead (35/50#) 10 Box Jumps (20/24″) Rest 2 AMRAP 4 6/10 Cal Bike 8 Burpee without jump and clap Rest 2 REPEAT
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Strength: E2MOM – 5 sets 4 reps of: Front Squat + Front Rack Reverse Lunge (L) + Front Rack Reverse Lunge (R) Increase weight each round. Workout: 4 rounds for time: 400/500m Row 10 Handstand Push-Ups 20 Russian KB Swings (35/53#) SUBTRACT 100m from the Row each round
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Workout: Partner Cindy AMRAP 20 5 Pull-Ups / 10 Push-Ups / 15 Air Squats Partners will alternate MOVEMENTS for the entire 20 minutes.
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Workout: EMOM 30 (6 rounds) 1- 14 Half-Kneeling DB Press per arm (7/7) 2- 6-10 Toes-to-Bar 3- 12 Slow Banded Pull-Aparts 4- 30/50 Double-Unders (volume based on ability, not F/M) 5- :30-:45 Plank (switch variation each round)
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Strength: 12 minutes to complete 5 rounds of: 6 Shoulder Press 10 Plank Up-Downs Workout: For time: 30 Deadlifts (65/95#) + 30 Burpees 25 Power Cleans (65/95#) + 25 Burpees 20 Front Squats (65/95#) + 20 Burpees 15 Shoulder-to-Overhead (65/95#) + 15 Burpees 10 Overhead Squats (65/95#) + 10 Burpees
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Time Trial: 1 Mile Run Re-Test! Workout: In remaining time, complete FLEX Day type flow of: 10 Double-DB Bench Press (2 count pause at lockout overhead) 10 Plate/DB Bent-Over Reverse Flies 10 Controlled Tuck-Ups
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Workout: AMRAP 30 Row 400/500m 3 Wall Climbs 10 Unbroken Hop Squats 15 Plate/DB Lateral Raises 20 Plate Ground-to-Overhead (15/25#)
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Strength: TEST DAY! Build to a Back Squat 1RM E2MOM – 6 sets of Back Squat Rounds 1-2: 3 reps / Rounds 3-4: 2 reps / Rounds 5-6: 1 reps Increase weight each round. Workout: “Jack” AMRAP 20 10 Push Press (85/115#) 10 Kettlebell Swings (35/53#) 10 Box Jumps (20/24″) Army Staff Sgt. Jack M....
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Skill Work: Skill Development Thursday (Week 4 of 4) Workout: 4-5 rounds: 10 Slow Plank Shoulder Taps 10 Ball Slams (20/30#) 10 Hollow Rocks 10 Cal Echo Bike Sprint Rest 1:00 between rounds Track total Calories completed across all rounds.
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Skill Work: 12 Minute Skill Session Turkish Get-Up Use the time to improve technique with DB/KB and/or attempt lifting new objects! Workout: 10 x 2:00 rounds (Each round is 1:30 work and :30 rest) Odd Rounds- Run 150m + Max Reps Power Snatch (95/135#) in remaining time Even Rounds- Run 150m + Max Reps Bar-Facing...
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