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Training of the Day

Wednesday 051618

Training Of The Day Strength 8:00 EMOM Even: 1 Deadlift @ 85% Odd: 8 Weighted Box Step Ups Conditioning RX/Comp EMOM for AMRAP 1st min 1 Deadlift @ 60% 2nd min: 10 Box Jumps 24/20 3rd min: 10/7 cal Row Continue to add 1 rep each round Accessory 3 sets 25ft Banded Lateral Walk 10...
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Tuesday 051518

Training Of The Day Strength 8:00 EMOM Even: Push Press x 1 @ 85% Odd: Strict Pull Ups x 5 reps weighted if possible Conditioning RX 3 RFT 50 DU’s DU’s 150 SU’s 15 Clean & Jerk @ 50% 15 Pull Ups Comp 3 RFT 100 DU’s 20 Pull Ups 15 C&J @ 115/75...
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Monday 051418

Strength 8:00 EMOM Even: Back Squat x 1 @ 85% Odd: Bent Over Barbell Row Conditioning RX 12:00 AMRAP 3-6-9-12… Thrusters @ 95/65 Burpee Over Bar Comp 100 Thrusters @ 95/65 Every time you break complete 5 Burpee over bar Accessory 3 sets 10 GHD Hip Extensions 10 Plate Sit Ups
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Saturday 051218

Training Of The Day Partner 25:00 AMRAP 20 DU’s 25ft Burpee Broad Jump 10 DB Snatch 5 each arm @ HW 25ft Burpee Broad jump 10 KBS RX 53/35 Comp 70/44 1 Partner works at a time. Partner 1 must complete a full round before partner 2 can start a round.
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Friday 051118

Training Of The Day Strength 8:00 EMOM Even: Deadlift x 3 @ 75% Odd: 8 Bar or Ring Row Conditioning RX 21 Deadlift @ 55% 21 Med Ball Sit Ups 400m Run 15 DL 15 MBSU 400m Run 9 DL 9 MBSU 400m Run Comp 21 DL @ 225/155 21 Med Ball GHD Sit Ups 20/14 500/400m Row 15 DL 15 GHD 500/400m...
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Thursday 051018

Training Of The Day Strength 8:00 EMOM Even: Snatch + OHS @ 75% Odd: L2 Strict Press x 3 Reps L3 Strict HSPU x 3 reps Conditioning RX 5 Pwr Snatch 10 Pull Ups 5 Pwr Snatch 8 PUs 5 PS 6 PU’s 5 PS 4 PU’ 5 PS 2 PU’s Comp 5 PS @ 135/85 5 MU’s or 10 C2B 5 PS 4...
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Wednesday 050918

Training Of The Day Strength 8:00 EMOM Even: Back Squat x 4 Reps @ 75% Odd: L2 Good mornings L3 Hip Extensions Conditioning RX 4 RFT 20 Wall Ball 20/14 25ft KB Walking Lunge 44/26 10 Box Jump Overs 24/20 25ft Lunge Comp 4 RFT 25 Wall Ball 20/14 25ft KB Walking Lunge 70/53 10 Box...
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Tuesday 050818

Training Of The Day Strength 8:00 EMOM Even: Push Press x 3 @ 75% Odd: 8 KB Upright Row Conditioning RX 12:00 AMRAP 5 DB Clean & Jerk each arm @ Heaviest weight 10 T2B or Leg Levers ( Hold onto the DB ) 15 DU’s or 30 SU’s Comp 12:00 AMRAP 5 DB C&J @ HW 10...
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Monday 050718

Training Of The Day Strength 8:00 EMOM Even: Pwr Clean + Clean @ 75% Odd: Bent Over Barbell Row x 5 Reps Conditioning RX For Time 10 Pwr Clean @ 55% 10 Pull Ups 200m Run 8 Pwr Clean 10 Pull Ups 200m Run 6 PC 10 Pull Ups 200m Run 4 PC 10 Pull Ups 200m Run 2 PC 10 Pull Ups 200m Run...
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