Monday, March 9, 2020
Tuesday 200310
Warm-Up: 0-6
200m Run
20m Butt Kicks
20m High Knees
20 Air Squats
20 Lunges
200m Run
Strength: 14-24
Back Squat
In 10:00 complete 4x4
Build across sets
MetCon: 34-46
3 rounds (12:00 Cap:
10 Front Squat 155/105
10 Shoulder to OH
20 CTB Pull-Ups
Extra: 50-57
For Time(7:00 Cap):
50 Push ups
400m run
50 Push ups
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Saturday 200321
Warm-Up: 0-5 2:00 Aerobic of Choice 20 Push-Ups 20 Air Squats 20 Plank Shoulder Taps Strength: 12-24 Front Squat In 12:00 establish a 3RM, ...
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Warm-Up: 0-5 2:00 Aerobic of Choice 20 Push-Ups 20 Air Squats 20 Plank Shoulder Taps Strength: 12-24 Front Squat In 12:00 establish a 3RM, ...
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Warm-Up: 0-5 800/600m Row 20 Kang Squats w/ Empty Bar Strength: 12-24 Back Squat E3MOM 12:00 Complete 10 Reps increase weight across sets Me...
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Warm-Up: 0-10 3 Rounds 500m Row 12 KB Taters 12 Strict Pull-Ups Strength: 20-30 Deadlift 10:00 to establish a 10RM MetCon: 45-70 AMRAP 25:00...
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