170726

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Warm Up:
2 min Double Unders
2 Rounds
10 Pause Goblet Squats
10 Good Morning (PVC)
10 Push-ups
Leg Swings
Calf Stretch

Sprints
5 x 400m
On a running clock perform 5 x 400m Run on each 4 minute interval.
Try hitting same time every round.

WOD:  AMRAP8
8 C2B
8 Burpees

Quick Fit WOD:
3 ROUNDS
21 Calorie Row
21 Squats
Directly into…
3 ROUNDS
15 Calorie Row
15 American Kettlebell Swing
Directly into…
3 ROUNDS
9 Calorie Row
9 Ab Mat Sit-ups

170725

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Warm Up:
Four Rounds
6 Ring Rows
8 Strict DB Press (4 each Side)
10 Walking Lunge Steps

Strength:  Back Squat
1 x 6 @ 70%
1 X 6 @ 80%
1 X 3 @ 90%
1 x 2 @ 95%

WOD:
21-15-9
DB Snatch (50/35)
Calorie Row
RIGHT IN TO
21-15-9
Box Jump Overs (24/20)
Pull-ups

170724

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Warm Up:
300m Run
2 Rounds
5 Hindu Push-ups
10 Light Goblet Squats
5 Pull-ups
Worlds Greatest Stretch

Strength Endurance:
BURGENER WARM-UP
EMOM10
Minutes 1-5: 2 Snatches (135/95)
Minutes 6-10: 3 Clean and Jerks (135/95)
**RX+ (155/115)**

WOD:
AMRAP 5
“The Chief” (115/80)
7 Rounds is the goal
rest 5 minutes
AMRAP 5
“The Chief” (135/95)
6 Rounds is the goal
rest 5 minutes
AMRAP 5:
“The Chief” (155/115)
5 Rounds is the goal

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

Quick FIt WOD:
4 Rounds :40sec on / :20 Sec off
Dumbbell Step-ups (Moderate Weight)
Calories on Assault Bike
Dumbbell Push Press
Calories on Assault Bike
Rest 1 Minute

Partner WOD

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Partner Wod
100 DB Snatches
300m Run
80 Wall Balls
300m Run
60 Pull Ups
300m Run
40 Toes To Bar
300m Run
20 Burpees
**Run Together Split rest of work how you like**

170722

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WOD:
800m Run
AMRAP5
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
400m Run
AMRAP5
9 Deadlifts (225/160)
9 Bar Facing Burpees
Rest 5:00
200m Run
AMRAP5
6 Deadlifts (275/190)
6 Bar Facing Burpees

170721

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Warm Up:
300m Run
Then 3 Rounds
10 Wallballs (14/10)
Toy Soldiers Down
Walking Lunge w/ Twist Back
Crossover Hamstring Stretch

Strength:  Front Squat
1 x 8 @65%
1 x 6 @75%
1 x 4@85%
1 x 4@ 90%

WOD:  3RFT
50 Double Unders
20 Alternating KB Snatch (53/35)

Recovery:
Crossover Symmetry
Foam Roll Quads

170720

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Warm Up:  2 Rounds
15 Goblet Squats (53/35)
Crossover Symmetry

Strength:
Bergener Warm up
Snatch
1-1-1-1-1
Work up to a heavy single
FOCUS ON FORM OVER WEIGHT

WOD:  For Time
21-15-9
G2O (135/95)
Pullups
Goblet Squats (53/35)

Recovery:
Crossover Symmetry