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Gilbert, Arizona 85295
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Training of the Day

Monday 020517

Training Of The Day Strength Front Squat 75% x 3 80% x 3 85% x 3+ Conditioning RX 10:00 AMRAP 20 KBS 53/35 10 Pull Ups 5 Front Squat @ 50% Comp 10:00 AMRAP 20/17 Cal Row 10 Pull Ups 5 Front Squat @ 185/125 Accessory 3 sets 25 ft Banded Walk Forward and Backwards 10 GHD Hip Extensions
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Saturday 020317

Training Of The Day Partner Workout 1k Row 200 DU’s 400 SU’s 10 rds of “DT” scale to 60% Pwr Clean 1RM 200 DU’s 1k Row Split up Row and DU’s However. Each Partner will do a full round of DT before the next partner can start a round. Both...
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Friday 020217

Training Of The Day Strength Front Squat 70% x 5 75% x 5 80% x 5+ RX 3 Rds 4:00 to complete 400m Run 10 Box Jumps 24/20 Max Thruster @ 95/65 2:00 rest after each rd Comp 3 Rds 4:00 to complete 400m Run 10 Weighted Box Step Ups with a KB 53/35 Max Thrusters @ 115/75 2:00 Rest...
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Thursday 020117

Training Of The Day Strength 3 Pos Snatch 70% x 3 75% x 2 80% x 1 Conditioning RX EMOM for 3 rds 1st min: 10 Pwr Snatch @ 55% 2nd min: 10 OHS same weight, scale with 50ft OH Walking Lunge 45/25 3rd min: Max Cal Row 4th min: Rest Comp 5-4-3-2-1 MU’s In-between each set of...
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Wednesday 013117

Training Of The Day Strength Deadlift 70% x 5 75% x 5 80% x 5+ Conditioning RX 15:00 AMRAP 3-6-9-12… Wall Ball 20/14 KBS 53/35 5 Burpee after each set Comp 15:00 AMRAP 3-6-9-12… KBS 53/35 Wall Ball 20/14 5 Burpee Box Jumps 24/20 after each set Accessory 3 sets 25ft...
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Tuesday 013017

Training Of The Day Strength Bench Press 70% x 5 75% x 5 80% x 5+ Conditioning RX 12:00 AMRAP 5 SA DB S2OH Right Arm heaviest weight 10 Med Ball Sit Ups 20/14 5 SA DB S@OH Left Arm 20 DU’s or 40 SU’s Comp 12:00 AMRAP 5 SA DB S2OH Right Arm heaviest weight 10 T2B 5 SA...
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Monday 012917

Training Of The Day Strength 3 Position Clean 70% x 3 75% x 2 80% x 1 Conditioning RX 21-15-9-6-3 Pwr Clean @ 45% Pull Ups Box Jumps 24/20 Comp 21-18-15-12-9 Pwr Clean @ 95/65 Wall Ball 20/14 Cal Row Ladies Row 17,15,12,7 Accessory 3 Sets 10 Ring or Bar Row 10 KB RDL
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Saturday 012717

Training Of The Day Partner Workout For Time 1k Row 100 DB C&J @ Heaviest Weight 75 DU’s or 150 SU’s per Partner 50 Deadlift @ RX 50% Comp 225/155 25 Burpee Box Overs 24/20 400m Farmers Carry RX 53/35 Comp 70/44 25 Burpee Box Overs 50 Deadlift 75 DU’s 100...
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Friday 012617

Training Of The Day Strength Clean 75% x 3 80% x2 85% x 2 EMOM 1st min: 10/7 Cal Row 2nd min: 10 KBS @ 53/35 3rd min: 10 Wall Ball 20/14 Add 2 wall reps to each exercise each rd Comp 15:00 AMRAP 50ft Walking Lunge with KB 70/44 25 Wall Ball 20/14 10 Pwr Clean @ 155/105 5...
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