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01/27/20 - 02/02/20

MONDAY 012720

Skill Work Bar muscle up progressions Min 1)10 Hollow hold banded pull downs from floor Min 2) 5-8 Scap pull ups w/ :03 pause at top in hollow body Min 3) 3 Hips to bar Min 4) 2-3 bar muscle ups or jumping bar muscle up


Metcon (AMRAP - Rounds and Reps) 17 Min Ascending Ladder 3-4-5-6-7... Bar Muscle Ups 6-8-10-12-14-... Shoulder to overhead (95/65) 30-40-50-60-70-... Double Unders


TUESDAY 012820

15:00: Hang Power Snatch (Every :90 x 8 Sets) 1 Snatch grip deadlift + 1 hang power snatch


Metcon (5 Rounds for reps) EMOM 16  *50 sec max reps at each station Min 1) Hang Power Snatches @ 55% of 3 RM today Min 2) Box Jump Overs (24/20) Min 3) Assault Bike Cals Min 4) Rest


WEDNESDAY 012920

Front Squat (1.1 Front Squat Cluster, Rest :30 btw reps) Btw sets: 8-10 Bent-Over DB/KB Rows *1 sec pause at top


Metcon (AMRAP - Rounds and Reps) AMRAP 9: 8 C2B Pull-Ups 10 Front Rack Step Back Lunges (95/65) 12 Lateral Burpees over the Bar


THURSDAY 013020

1 Clean grip deadlift + 1 Hang power clean  (E2MOM x 6)

Metcon (5 Rounds for time) 5 Rounds: *2 athletes sharing a rower 10 Wall Ball Shots 20/14 - 10ft 10 Hang Power Cleans 95/ 65 (Rx+ 135/95) 20/15 Cal Row Sprint *Rest while partner go **score each round individually and separately


Finisher Accumulate 10 Turkish get ups (each side)


FRIDAY 013120

Deadlift (5 sets of 1.1 Deadlift cluster, rest :30 btw reps) *Rest as needed btw sets **building to a tough cluster ***8-10 Very strict deficit push ups @2-1-X-0 btw sets


Rx: Metcon (AMRAP - Rounds and Reps) 11 min AMRAP 15/12 Assault bike calories 6 Strict Pull Ups *After each round 100ft KB Farmer Carry 70/53


Rx+: Metcon (Time) 12 min CAP 5-4-3-2-1 Rope Climbs *100 ft heavy Dball/ sandbag carry 100/60


SATURDAY 020120

Partner WOD

Metcon (AMRAP - Rounds and Reps) In Teams of 2: 60-50-40 P1: Toes to Bar P2: Hang from rig P1: Front Squats 95/65 P2: wall sit P1: Hand Release Push Ups P2: Plank on hands *100m Double KB walk after each set (2 laps each partner) 70's/ 53's


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Saturday, April 11th 2020

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