Friday 8/22
A. Max out Friday
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AMRAP in 8:00
1000 meter row
amrap burpee box jumps in remaining time
Thursday 8/21
A. 1 push press + 1 push jerk, build to a max of the complex in 12:00
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4 rounds:
8 power cleans (65/95)
10 wall ball
12 TTB
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prowler sprint down/back
:60 rest
prowler sprint down/back
Wednesday 8/20
10:00 warm up: row/run @easy pace, hip mobility, then 2 rounds of 2 wall walks and 20 air squats
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A. Tempo front squats, 4-3-2-1 @ 20x1 tempo, 2:00 rest between sets
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AMRAP in 7:00
1 muscle up
10 OHS (65/95)
200 meter run
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3:00 rest
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AMRAP in 7:00
10 HSPU
10 CTB pull ups
20 double unders
Tuesday 8/19
10:00 warm up: jump rope/row @ easy pace, mobility, then 3 rounds of 5 hang cleans with empty bar and 5 burpees
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A. Hang power clean, build to a 3RM in 15:00
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EMOM for 12:00
evens- 5 deadlifts @ 60% of 1RM
odds- 8 bar facing burpees
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Accumulate 3:00 of plank
Monday 8/18
10:00 warm up-run/row at an easy pace, shoulder/hip mobility, then 2 rounds at an easy pace of 10 HR push ups and 20 air squats
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A1. Bench Press, 5x4, :10 rest
A2. KTE, 5x8, 2:00 rest
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AMRAP in 12:00
9 back squats (95/135 from the ground)
11 KB swings
250 meter row