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

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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Tuesday 041718

Training Of The day Strength 10:00 EMOM Even:Push Press Press x 5 Reps @ 70% Odd: Dips x 8 Reps Conditioning RX 100 DU’s 5 S2OH @ 50% Push Press 10 T2B or 10 Med Ball SU’s 75 DU’s 5 S2OH 10 T2B 50 DU’s 5 S2OH 10 T2B 25 DU’s 5 S2OH 10 T2B Comp 150 DU’s 5 S2OH @ 155/105 10...
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Monday 041618

Training Of The Day Strength 10:00 EMOM Even: Deadlift x 5 Reps @ 70% Odd: Bar or Ring Row x 8 reps Comp feet elevated Conditioning RX 12:00 AMRAP 2 Pull Ups 2 Deadlift @ 50% 2 Box Jumps 24/20 4 Pull Ups 4 Deadlift 4 Box Jumps 6 Pull Ups 6 DL 6 BJ 8… 8… 8… Comp 12:00 AMRAP 2 MU 2...
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Saturday 041418

Training Of The Day Partner 20:00 AMRAP 10 Pwr Snatch @ RX 75/55 Comp 95/65 10 Burpee Over Bar 10 Wal Ball RX 20/14 Comp 30/20 20 Pwr Snatch 20 Burpee Over Bar 20 Wall Ball 30… 30… 30…
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Friday 041318

Training Of The Day Strength 8:00 EMOM Even: Pwr Clean + Full Clean + Front Squat @ 60% of Clean Odd: 10 Ring Row elevate feet if possible Conditioning RX 12:00 AMRAP 10 Hang Pwr Clean @ 50% Clean 1RM 10 Box Jumps 24/20 25ft OH Walking Lunge 45/35 Comp 12:00 AMRAP 10 Hang Squat...
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