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Gilbert, Arizona 85295
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Training of the Day

Friday 050418

Training Of The Day Strength Even: Deadlift x 5 Reps @ 65% Odd: Weighted Box Step Up Conditioning RX 15:00 AMRAP 10 Deadlift @ 50% 10 T2B or Med Ball Sit Ups 400m Run Comp 10:00 AMRAP 10 Deadlift @ 225/155 10 T2B 400m Run Accessory Banded Walk Down and Back
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Thursday 050318

Training Of The Day Strength 8:00 EMOM Even: Pwr Snatch + Snatch + OHS @ 65% Odd: 8 Box Jumps Max Height Conditioning 15:00 Time Cap RX 100 DU’s 50 DB or KB Snatch @ Heaviest weight 25 each arm 25 Push Ups 75 DU’s 40 DB Snatch 25 PU’s 50 DU’s 30 DB Snatch 25 PU’s Comp...
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Wednesday 050218

Training Of The Day Strength Even: Pwr Clean + Clean + FS @ 65% Odd: Bar or Ring Rows x 8 Reps feet elevated if possible Conditioning RX “Grace” 30 reps for time: Clean and Jerk 135/95 Scale to 50% of your Clean 1RM Comp “Heavy Grace” 30 C&J @ 185/135 Accessory 3 sets 10 GHD...
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Tuesday 050118

Training Of The Day Strength Even: Bench Press x 6 Reps Odd: Pull Ups x 5 reps weighted if possible Conditioning RX 5 RFT 10 S2OH @ 50% Push Press 10 Pull Ups 10 Burpee over Bar Comp 25 HSPU 35 Pull Ups 45 Burpeea 35 Pull Ups 25 HSPU Accessory 3 sets 10 DB Strict Press 10 Banded...
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Monday 043018

Training Of The Day Strength EMOM x 8:00 Even: Back Squat x 5 @ 65% Odd: 6 Bent Over Barbell Row ( should be increasing weight from last week ) Conditioning 15:00 Time Cap RX 21-18-15-12-9-6-3 Wall Ball 20/14 Box Jumps KBS 53/35 Comp 21-18-15-12-9-6-3 Cal Row or bike Wall Ball...
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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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