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Suite 101 building #7
Gilbert, Arizona 85295
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Training of the Day

Friday 042718

Training Of The Day Strength 10:00 EMOM Even: Clean x 1 Rep @ 80% Odd: 8 Bar Row Conditioning RX 3 Rds of 3:30 to Complete 400m Run Scale w/ a 200m Run 5 Pwr Clean @ 55% Max rep Wall Ball w/ remaining time 1:00 rest between rds Comp 3 Rds of 3:30 to Complete 400m Run 5 Pwr Clean...
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Thursday 042618

Training Of The Day Strength 10:00 EMOM Even: Push Press x 3 Reps @ 80% Odd : 8 KB Upright Row Conditioning RX 10:00 AMRAP 5 Single Arm DB S2OH heaviest weight 5 Pull Ups 5 SA S2OH 5 Burpees Comp 5 Single Arm DB S2OH heaviest weight 5 MU’s 5 SA S2OH 5 Burpee Box Overs...
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Wednesday 042418

Training Of The Day Strength 10:00 EMOM Even: Back Squat x 3 Reps @ 80% Odd: 10 Box Jumps @ max height Conditioning RX 21 Thrusters @ 95/65 21 T2B or Med Ball Sit Ups 400m Run 15 Thrusters 15 T2B 400m Run 9 Thrusters 9 T2B 400m Run Comp 14:00 Time Cap 18-15-12-9-6-3 Thrusters @...
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Tuesday 042418

Training Of The Day 10:00 EMOM Even: Snatch x 1 Rep @ 80% Odd: 10 DB Box Step Ups Conditioning RX 50 DU’s 150 SU’s 5 Pwr Snatch @ 55% 40 DU’s 5 PS 30 DU’s 5 PS 20 DU’s 5 PS 10 DU’s 5 PS Comp 100 DU’s 5 PS @ 135/85 75 DU’s 5 PS 50...
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Monday 042318

Training Of The Day Strength 10:00 EMOM Even: Deadlift x 3 Reps @ 80% Odd: Strict Pull Ups x 5 reps Conditioning RX 14:00 AMRAP 10 Pull Ups 25ft KB Lunge 44/24 hold the KB however 10 Deadlift @ 55% 25ft Lunge Comp 14:00 AMRAP 10 Deadlift @ 245/165 25ft KB Lunge 53/35 10 C2B Pull...
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Saturday 042118

Training Of The Day Partner “Murph” 1 Mile Run Together 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run Together Split reps in half. Partner 1 will complete 5 Pull Ups, 10 Push Ups, and 15 Squats. Then Partner 2 will complete a full round. 1 partner works at a time.
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Friday 042018

Training Of The Day Strength 10:00 EMOM Even: Back Squat x 5 Reps @ 70% Odd: 8 Bent Over Barbell Row Conditioning RX 12:00 AMRAP 50 DU’s or 200 SU’s 50 Abmat Sit Ups 50 Wall Ball 20/14 Comp 12:00 AMRAP 50 DU’s 50 GHD 50 Wall Ball Accessory 3 sets 10 KB RDL 10...
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Thursday 041918

Training Of The Day Strength 10:00 EMOM Even: Pwr Snatch + Snatch @ 70% of Snatch Odd: 5 Strict Pull Ups weighted if possible Conditioning RX 4 RFT 10 Pwr Snatch @ 50% 10 Burpee Over Bar 50ft OH Walking Lunge 45/35 Comp 4 RFT 10 Pwr Snatch @ 115/75 10 HSPU 50ft Single Arm KB OHWL...
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Wednesday 041818

Training Of The Day Strength 10:00 EMOM Even: Pwr Clean + Clean @ 70% of Clean Odd: Weighted Box Step Ups ( Holding 2 DB or KB’s ) Conditioning RX 400m Run 20 Clean & Jerk @ 50% 400m Run 15 C&J 400m Run 10 C&J 400m Run Comp 30/20 Cal Row 20 Clean & Jerk...
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