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Suite 101 building #7
Gilbert, Arizona 85295
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Tuesday 092518

Training Of The Day Strength Push Press 75% x 5 80% x 3 85% x 1+ Conditioning RX 5 RFT 5 S2OH @ 55% Push Press 7 Pull Ups 9 Burpee Over Bar Comp 5 S2OH @ 185/125 10 Burpee Over Bar 15 Pull Ups Accessory 3 sets 10 DB Strict Press 10 Banded Internal External Rotations
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Monday 092418

Training Of The Day Strength Clean EMOM for 9 75% x 3 80% x 3 85% x 3 Conditioning RX 100 DU’s 200 SU’s 9 Pwr Clean @ 55% 25 Wall Ball 7 Pwr Clean 25 Wall Ball 5 Pwr Clean 25 Wall Ball 100 DU’s Comp 100 DU’s 5 Full Clean @ 185/125 25 Wall Ball 5 Full Clean...
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Saturday 092218

Training Of The Day Partner Workout 400m Farmers Carry Together 1 person carries at a time 400m Run together 3 Rds of 30 T2B 60 Med Ball Sit Ups 50 DB Snatch total 30 DB Burpee Box Overs 400m Run Together 400m Farmers Cary One Partner works at a time. Each exercise must be...
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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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