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Friday 4/21/17

on a running clock 0-10 1200m Run for Time 10-20 Establish 3 RM front Squat from the floor 20-30 3 Rounds for Time 20 Wallballs 40 Double Unders 30-40 30 Barfacing Burpees for Time

Monday 4/17/17

30 Minute AMRAP 400m Run 25 Hand Release Push-ups 400m Run 25 KBS (53/35#) 400m Run 25 GHDSU 400m Run 25 Calorie Row or Bike 400m Run 25 Wallballs (20/14#) 400m Run 25 Box Jumps (24/20″)

A. 10 minute AMRAP for quality 10 burpees 30s plank 20 walking lunges 10 Back Extensions 10 Pushups . . . B. 8 minute EMOM alternating minutes 8 Bench Press 8 Supine Rows . . . C. 4 Rounds for … Continued

Tuesday 4/11

A. For Time 400m Run 500m Row rest 1 minute . . at 20 minute mark For Time 21-15-9 C2B Pullups Box Jumps . . at 35 minute mark 3 rounds 3 front squats at 75% 10 Glute Ham Raises … Continued

Monday 4/10/17

A. Every 2 minutes for 12 minutes 3 Pause Snatches (pause 2s at the knee before snatching) 50-60-70-75-75-75% of 1Rm snatch B. From Competitors Training For Time 27-21-15-9 Power Cleans 75/55 Wallballs Calorie Row (or Burpees if not enough rowers … Continued

Thursday 4/6/17

A. For Time 2 Mile Run — Loop x2 +800m –must come down to door each loop and before 800m . . . B. 4 Sets 10 Dumbbell Bench Press 10 Glute Ham 10 Tuck to L-sit Holds

4/4/17

For Time 3 Rounds 50 DU 20 Wallballs (20/14#) 20 Calorie Row 2 Rounds 50 DU 20 Wallballs (20/14#) 40 Calorie Row 1 Round 50 DU 20 Wallballs (20/14#) 60 Calorie Row . . Rest as needed . . 3 … Continued

4/3/17

A. Every 2 minutes for 12 minutes 3 Overhead Squats . . . B. 10 Minute AMRAP 10 HSPU 15 Double Kettlebell Front Rack Lunges (53/35) . . . C. 3 rounds 60s Plank 20 Russian Twists 10 Back Extension … Continued

Thursday 3/30/17

A. For Time 400m Run Buy in 5 Rounds 10 KBS at 70/53 10 Toes to Bar 100 Double Under Buy Out B. Every 2 Minutes for 15 minutes 3 Front Suats 50 60 70 75 70 percents

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