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Suite 101 building #7
Gilbert, Arizona 85295
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Friday 092218

Training Of The Day Strength Back Squat 70% x 3 75% x 3 80% x 3+ Conditioning RX 100 Wall Ball Every time you break Run 200m Comp 150 Wall Every Time you break Run 200m Accessory 2:00 Couch Stretch each leg 2:00 Lizard each leg
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Thursday 092018

Training Of The Day Strength Hang Snatch + Snatch 70% x 3 75% x 3 80% x 3 Conditioning RX 10:00 AMRAP 21 KBS 53/35 15 Pull Ups 9 Pwr Snatch @ 55% Comp 10:00 AMRAP 21/17 Cal Row 15 Pull Ups 9 Pwr Snatch @ 135/85 Accessory 3 sets 10 Banded Flys 10 Dips 10 KB Upright Row
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Wednesday 091918

Training Of The Day Strength Hang Clean + Clean 70% x 3 75% x 3 80% x 3 Conditioning RX 3 RFT 400m Run 15 T2B or 30 Med Ball Sit Ups 10 Hang Pwr Clean @ 50% Pwr Clean Comp 3 RFT 400m Run 20 T2B 10 HPC @ 155/105 Accessory 3 sets 25ft Banded Walk Forward and Back 10 Bent Over KB Row
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Tuesday 091818

Training Of The Day  Strength Push Press 70% x 3 75% x 3 80% x 3+ Conditioning RX 100 DU’s 200 SU’s 10 S2OH @ 50% 10 Burpee Over Bar 75 DU’s 150 SU’s 10 S2OH 10 Burpee Over Bar 50 DU’s 10 S2OH 10 Burpee Over Bar 25 DU’s 10 S2OH 10 Burpee Over...
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Monday 091718

Training Of The Day  Strength Deadlift 70% x 3 75% x 3 80% x 3+ Conditioning RX 15:00 AMRAP 30 Wall Ball 20 Abmat Sit Ups 10 DL @ 50% Comp 15:00 AMRAP 30 Wall Ball 20 GHD Sit Ups 10 DL @ 225/155 Accessory 3 sets 25ft Banded Lateral Walk Single Leg KB DL
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Friday 091418

Training Of The Day Strength 3 Position Clean EMOM x 5 @ 75% Conditioning RX 20 Hang Pwr Clean @ 45% 20 Box Jumps 24/20 400m Run 15 Pwr Clean 15 Box Jumps 400m Run 10 Squat Clean 10 Box Jumps 400m Run   Comp 20 Hang Pwr Clean @ 115/85 20 Box Jumps 24/20 20/17 Cal Row 15 Pwr...
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Thursday 091318

Training Of The Day  Strength Push Press 65% x 5 70% x 5 75% x 5+ Conditioning RX 10:00 AMRAP 2-4-6-8-10… S2OH @ 45% Burpee Over Bar   Comp 10:00 AMRAP 1-2-3-4-5… S2OH @ 135.85 Burpee Bar MU’s Accessory 3 sets 10 KB Upright Row 10 Banded Internal External...
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Wednesday 091218

Training Of The Day  Strength Deadlift 65% x 5 70% x 5 75% x 5+ Conditioning RX 400m Run 25 Pull Ups 50 DL @ 115/75 25 Pull Ups 400mRun   Comp 800m Run 25 C2B Pull Ups 50 DL 155/105 25 C2B Pull Ups 800mRun Accessory 3 sets 10 Bent Over Single Arm KB Row 1:00 Plank Hold
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Tuesday 091118

Training Of The Day  Strength 3 Position Snatch ( High Hang, Hang, Floor ) EMOM x 5 @ 75% Conditioning RX/Comp 10:00 AMRAP 30 DU’s 60 SU,s 15 Pwr Snatch @ 75/55 Accessory 3 sets 10 DB Strict Press 10 DB Lateral Raises
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Monday 091018

Training Of The Day  Strength Back Squat 65% x 5 70% x 5 75% x 5+ Conditioning RX 4 RFT 25 Goblet Squats @ 44/26 50ft Lunge w/ KB anyhow 10 T2B or 20 Med Ball Sit Ups   Comp 4 RFT 25 Goblet Squats @ 53/35 50ft Lunge w/ KB anyhow 10 T2B Accessory 3 sets 25ft Banded Lateral...
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