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July 23, 2018

7/23

Warm-up
Coaches choice
Back Squat
Back squat
Every 2 Minutes for 12 minutes x 4 reps
*Build over the six sets
Metcon (AMRAP - Reps)
5 Rounds

July 21, 2018

7/21

Warm-up
Coaches choice
Metcon (AMRAP - Reps)
20 Minute AMRAP
Teams of 3 relay style
100Ft. Sled drag/push
10 Air squats + Power snatch 95/65# for reps

July 20, 2018

7/20

Warm-up
Coaches choice
"Double DT-Light" (Time)
10 Rounds for Time
12 Deadlifts 115/75#
9 Hang Power Cleans
6 Shoulder to Overhead
Cool Down
10-15 minutes of coach led banded mobility

July 19, 2018

7/19

Warm-up
Dynamic warm up
Metcon (No Measure)
Pump Sesh

35 Minute EMOM
Min 1: Run 200m
Min 2: 15 DB Bench Press (Unbroken)
Min 3: 12/10 Cal Bike
Min 4: Max DB Skull Crushers (15 would be ideal)
Min 5: 50 Double Unders
Min 6: Max Bicep Curls with 45/35lb bar

July 18, 2018

7/18

Warm-up
Coaches choice
Metcon (Time)
For time
30 Russian kettlebell swings 70/53#
30 toes-to-bars
30 Calorie Row
30 dumbbell box step-overs 40/25#
30-ft. right-arm dumbbell overhead lunge
30-ft. left-arm dumbbell overhead lunge
RX+ 50/35#

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